Podcast appearances and mentions of Alan Webb

He broke the barrier—and the sport felt it.Quentin Nauman is back on the pod in the final episode of our Festival of Miles series—a fitting finish to a week that reminded us just how far the sport is moving.Just days ago at the HOKA Festival of Miles, Quentin lined up against the top high school milers in the country and ran 3:58.65—joining the elite ranks of sub-four athletes and pushing the ceiling of what high school runners can do. It wasn't just a win. It was a cultural moment in high school track.This year has been something different. Sub-four miles are no longer mythical, they're happening. But Quentin's not just following the wave. He's setting it.Earlier this season, he became the first high school athlete in U.S. history to run sub-1:50 in the 800 and sub-4:00 in the 1600 at the same meet. That's not progression. That's a shift in what young athletes believe is possible.What's fueling this surge in high school distance running? What does it mean to carry the weight of a generational leap? And where do we go from here, now that the old limits are falling?This isn't just a fast kid running fast. This is a flashpoint in the evolution of the sport and Quentin Nauman is right in the middle of it.In today's conversation, Quentin takes me through a race that will define him and his legacy for years to come. We dive into the BTS of the 2025 FOM and Quentin's legendary performance, where he won in 3:58 in a 54 close; we talk about the rest of his season, his ambitions for the future, including breaking Alan Webb's record, and more. Tap into the Quentin Nauman Special.  If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word “PODCAST” below and I'll DM you a link to listen. If this episode blesses you, please share it with a friend!S H O W  N O T E S-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs-BUY MERCH BEFORE IT'S GONE: https://shop.therunningeffect.run-Our Website: https://therunningeffect.run -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠-Take our podcast survey: https://tinyurl.com/3ua62ffz

Today's episode is special—and honestly, it might be historic.We've got two of the fastest high school distance runners in the country—maybe ever—joining us just days before they toe the line at one of the most anticipated races of the year: the Festival of Miles.First up: Josiah Tostenson. He's the second-fastest indoor miler in U.S. high school history, clocking a blistering 3:57.41 at Boston University. He was named the 2023–24 Gatorade Track and Field Player of the Year. With a New Balance NIL deal and a future at the University of Washington, Josiah is already running at a professional level while still in high school.Then there's Tayvon Kitchen—the quiet tactician with a monster engine. He broke the national high school record in the 3,000 meters with a jaw-dropping 7:55.48 at the 2025 Husky Classic. He became just the seventh U.S. high schooler to run under 4 minutes indoors, and capped his cross country season as Oregon's Gatorade Player of the Year. He's BYU-bound and has shown time and again he knows exactly when to strike.Together, they're teammates, rivals, and co-authors of one of the most electric seasons we've ever seen—and it's all coming to a head at the Festival of Miles.Today's podcast is a conversation with two best friends who happen to be the two fastest runners in the country. Tune in for stories, training insights, and good ol banter. Oh, and some MASSIVE talk around Festival of Miles. This one won't disappoint you. Tap into the Josiah Tostenson and Tayvon Kitchen Special.  If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word "PODCAST" below and I'll DM you a link to listen. If this episode blesses you, please share it with a friend!S H O W  N O T E S-The Run Down By The Running Effect (our new newsletter!): https://tinyurl.com/mr36s9rs-BUY MERCH BEFORE IT'S GONE: https://shop.therunningeffect.run-Our Website: https://therunningeffect.run -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠-Take our podcast survey: https://tinyurl.com/3ua62ffz

New high school mile record-holder and future Washington Husky, Owen Powell, joins the show just days after crushing his second sub-4-minute mile in February, etching his name in history books.First, Owen ran a sizzling 3:57.74 on February 14 against collegiate runners at the Husky Classic in Washington. Then, to add to his incredible start to 2025, he blew the doors off the national high school indoor mile record (held by Hobbs Kessler) with a time of 3:56.66 at BU's Terrier DMR Challenge on February 21. The signs have been pointing toward this type of performance for a while; last season Owen was named 2023-24 Gatorade Player of the Year for the state of Washington, running a 1:48.60 in the 800m to gain national attention. Owen also won the Washington 3A State Championship in the 1,600m in 2023, and state championships in cross country and the 800m in 2024. In addition to his mile and 800m PRs, he has also run 2:24.41 in the 1,000m, 3:44.70 in the 1500m, and 8:04.83 in the 3,000m.Heading into his senior year he had an impressive 3.68 GPA in the classroom. Outside of school, Owen is an avid mountain biker and rock climber, while also volunteering locally as a youth track coach.In today's conversation, Owen takes me through his remarkable week of performances, his mindset leading into this outdoor season, and his thoughts on Webb's record, what his training looks like, and so much more. Tap into the Owen Powell Special.  If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. Comment the word "PODCAST" below and I'll DM you a link to listen. If this episode blesses you, please share it with a friend!S H O W  N O T E S-BUY MERCH BEFORE IT'S GONE: https://shop.therunningeffect.run-Our Website: https://therunningeffect.run -THE PODCAST ON YOUTUBE: https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠

Join us on Airey Bros Radio for an in-depth conversation with Alan Webb, the American mile record-holder and head coach at Ave Maria University.

This week on the podcast is Tayvon Kitchen! Tayvon Kitchen is a rising senior running for Crater High School in Central Point, Oregon. He and his teammates, including Josiah Tostenson, recently broke the Distance Medley Relay (DMR) high school national record at the New Balance Nationals Outdoor Meet, completing a time of 9:44.30, breaking a 23-year-old record ran by a group that included Alan Webb, a former American record-holder in the mile (3:46.91). Tayvon also recently raced two 5Ks in one day at the Nike Outdoor Nationals Meet, running in the USATF U20 Championships in the morning in 14:24 and the Nike Outdoor Nationals Championship 5K in the evening, running 14:31. Tayvon is an absolute beast and I loved chatting with the man. We talk all about the DMR record and doubling in the 5K, his progression from freshman year to now, the importance of believing in oneself, the strength of the team culture at Crater High School, and much more. If you haven't already and you are enjoying The Sunday Shakeout, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so that I can keep having discussions with amazing people in the sport of running and keep this deal going. Thank you so much to all of my listeners for the support! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

JonMarc Grodi and his guests address the personal obstacles, doctrinal objections, and the irresistible attraction to the Church Jesus founded 2,000 years ago.

Alan Webb is an American middle-distance runner who is celebrated for holding the record for the fastest mile run by an American. Born in Ann Arbor, Michigan, and raised in Reston, Virginia, Webb first gained national prominence in high school when he broke the 4-minute mile, setting a new high school record. He attended the University of Michigan but later transferred to Portland State University, where he continued to excel in track and field.Webb's crowning achievement came in 2007 when he set the American record in the mile with a time of 3:46.91, a record that still stands. Over his career, Webb participated in numerous international competitions, including the Olympics. His aggressive running style and ability to peak at major meets earned him a loyal fan base. Since retiring from professional running, Webb has transitioned into coaching, aiming to inspire and develop the next generation of middle-distance runners.Join our free newsletter and get weekly tips on entrepreneurship, leadership development, and self-development: https://www.leadinggiants.com/newsletter

Phones Show Chat 773 - Show Notes Steve Litchfield and Ted Salmon with Alan Webb MeWe Groups Join Links PSC - PSC Photos - PSC Classifieds - Steve - Ted Feedback and Contributions FlightRadar24 Infinite Flight Device Week iPhone 14 Pro Max Microsoft Surface Duo 2 Apple iPhone 14 Pro - Specs Samsung Galaxy S23 Ultra - Specs AudioKit Synth One Darkr Samsung Galaxy S22 Ultra S-View Cover The Dynamic Draw of Sony Sony Xperia 1 Mk.IV - Specs Sony Xperia 5 Mk.IV - Specs Marshall Stockwell II Fairphone 5 - Specs - Fairphone 4 vs Fairphone 5 Motorola Edge 30 Neo - Ted's Review Steve's Google Pixel Fold YouTube Shorts Introducing the Android 14 powered errr… Surface Duo 3! The one week verdict (form, speakers, Qi) Periscope zoom, sensor fusion, and Super Res Zoom General imaging review Multitasking and productivity (just like the Surface Duo) Camera buttons and compact imaging in general! A Swiss Army Knife with multiple modes Media watching nit-picks! Small screen to large, app by app! The Google Pixel Fold one month verdict Photo of the Week from PSC Photos Early Morning Walk by Paul Williams using a… Links of Interest PodHubUK - Steve on Twitter - Ted on Mastodon - MeWe PSC Group - PSC Photos - PSC Videos - PSC Classifieds - WhateverWorks - Camera Creations - Tech Talk UK - TechAddictsUK - Chewing Gum for the Ears - Projector Room - Coffee Time - Ted's Salmagundi - Steve's Rants'n'Raves - Steve's YouTube Shorts

Show 193 - The Chocolate Fork! - 28th September 2023 Ted Salmon and Aidan Bell Contributions and Feedback Deo-Bin Daniel Bemis on Grandpa's Weeder - The Range Aidan's Local Harris and Hoole RIP - Square Mile Amazon is Encouraging Sellers to use AI-generated Product Listings Neon Outdoor LED Strip Light I Wonder Who Bought It Retractable Keychains Ted's Top Tips How to Hang a Picture using a Fork Simon Bates on DIY Mocha - Chocolate Yazoo or Sainsbury's Milkshake PAYG Phone Top-Ups Throw A Clove Of Garlic Into Your Toilet At Night Still Using Asda Egg Cooker Lenovo Smart Clock 2 Cheap as Chips Latte Spoons I Want One of Those! Potuem Adjustable Footrest Better Before Mike LaTorre, Ian Barton and Atma Singh on Cheques and Paying in via Apps Yours sincerely is Dead. So how should you sign off an email now? Room 101 Andy Sharp, Chris Kelly, Alan Webb and Simon Bates on Delivery Drivers Pip Tomlinson on Transport for London Gold Star Phillip Wray on Gaggia Plugs

307: Sydney Marathon | Pre Classic Diamond League Final | City To Bay, Tan Relays     This episode is brought to you by the Running Company Geelong, a locally owned, small business servicing the local running community and surrounds. They also send products all over the country. See Bri, Moose and the awesome team for all your running needs. Check out @therunningcompnay_geelong on Instagram or https://www.therunningcompany.com.au/geelong   Julian recaps his week and race at the Sydney Marathon, running 2:26:06 for 4th Australian and 11th overall. Brady joins in on the action pacing the marathon. Brad puts in a few runs before becoming available for birthday parties. Othmane El Goumri of Morocco was the winner of the Sydney Marathon in 2:08:20 ahead of Kenyan Laban Korir in 2:08:43 and Getanah Tamire of Ethiopia in 2:11:20. Betsy Saina of USA in 2:26:47 Sinead Diver 2:31:27 and Brett Robinson in 2:23:05, both 8th overall were the first Australians across the line each claiming the Australian Marathon Championship. Yushin Akatsu of Japan won the Half Marathon in 1:08:05 as did compatriot Yuko Umeki in 1:17:36 took out the Half Marathon, while Ed Goddard and Niamh Allen won the 10k. Sydney Marathon Results   Pre Classic Diamond League Final Linden Hall sets another Australian & Oceania Record, running 3:56.92, with Jessica Hull 3:57.57 for eighth Eugene, Oregon USA. Catriona Bisset 1:58.35 for sixth place in the women's 800m with Athing Mu winning just ahead of Keely Hodgkinson. Jakob Ingebrigsten runs for the third fastest mile of all time with Yared Nuguse breaking Alan Webb's long standing American Mile Record. Stewy McSweyn 3:49.32, placing 10th, then the following day 7:31 in the 3000m as Jakob Ingebrigsten won again in an European Record of 7:23.63, just eclipsing Yomif Kejelcha by .01 of a second. Guduf Tsegay of Ethiopia ran 14:00.21 to set a new 5000m World Record. Pre Classic Diamond League Results https://runnerstribe.com/latest-news/hall-becomes-the-first-australian-woman-in-history-to-run-sub-357-over-1500m/    Tan Relays Seth O'Donnell 10:37 Men's Premier Division Bendigo, Western Athletics, Mentone. Sarah Billings 12:09 Women's Premier Division Box Hill, Glenhuntly and St Stephens Harriers AthsVic Results Hub https://www.youtube.com/watch?v=8NDon-zmp6I    City To Bay in Adelaide held the Australian Road Running Championships, which were won by Jack Rayner in 34:24 over Zach Facioni, while Gen Gregson was the winner in 38:40 over Caitlin Adams. Alastair Christy and Tiana Cetta respectively won the Half Marathon. City To Bay Results   Listener Question asks about whether the Sydney Marathon course needs some refinement to help it become a major, then Moose goes Loose on running influencers lying about their race performances. The boys then make their predictions Eliud Kipchoge at Berlin Marathon next week. ‘Jimmy Friend & Friends' makes its monthly segment debut on this week's show where Jimmy of Road To Berlin & The Running Company Geelong fame, chats to store owner Bri Hook about her running journey and how she got into running retail, as they give their insights into current trends in footwear, nutrition and finding meaning within the local running community. Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ To donate and show your support for the show: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=9K9WQCZNA2KAN

Episode 9 of The Call Room With Connor Burns & Simeon Birnbaum! In this episode, Connor and Simeon recap their state championship races, where they racked up even more state titles to their name. We also discussed the Hoka Festival of Miles meet that will be happening this Thursday, June 1, where they will be going after Alan Webb's National Record in the Mile. We also discuss Connor's 5k record being broken by Lex Young, and many fun and light subjects along the way! I hope you all enjoy this episode as much as we did having it (: consider sharing this episode with a friend and tell them to tune into the Festival of Miles race this Thursday to watch history unfold. ABOUT THE CALL ROOM: Introducing The Call Room With Connor Burns & Simeon Birnbaum.  The Running Effect will document their season in-depth this outdoor track season. Each week, Connor and Simeon will pull back the curtain and show you how they train physically and mentally and handle failure, adversity, and the ups and downs that ensue this season.  Connor Burns ran 3:58.83 in the mile last June, becoming the first high schooler from Missouri to break the four-minute barrier. He is also a reigning national champion in the 3200m and became the fifth-ever high schooler to break four minutes in the mile indoors by running 3:59.11. Most recently, Connor became a national champion indoors in the 2-mile by running 8:43.24. Connor has committed to run for The University of Oregon this fall.  Simeon Birnbaum is the first sixteen-year-old in America to break four minutes in the mile. He did this by running a 3:59.51 while winning a national title in that same race. Simeon also holds a personal best of 1:50.12 in the 800m. Simeon holds the South Dakota state records in the 3200m, 1600m, and 800m. Simeon has committed to run for The University of Oregon this fall.  This season Connor and Simeon are chasing history; we are here to document it in a historic and unprecedented fashion. Over the coming months, Connor and Simeon will dive deep into their outdoor campaign leading into big invitationals, state championships, national record attempts, and national meets. We will go into their training, racing, mindset, and answer your questions along the way! You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. If you really enjoy the podcast, consider sharing it on social media to spread the word! The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -FESTIVAL OF MILES: ⁠⁠https://festival-of-miles.runnerspace.com/⁠⁠ -My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠⁠⁠ -Connor's Instagram: https://www.instagram.com/connor_burnsy/?hl=en -Simeon's Instagram: https://www.instagram.com/simeonbirnbaum/?hl=en --- Send in a voice message: https://podcasters.spotify.com/pod/show/dominic-schlueter/message

Episode 4 of The Call Room With Connor Burns & Simeon Birnbaum! Episode 4 is a recap of their short races, training updates, listener questions, and the Hoka Festival Of Miles, where they will be going after Alan Webb's Mile Record. Then we top off the episode with a few humorous listener questions.  ABOUT THE CALL ROOM: Introducing The Call Room With Connor Burns & Simeon Birnbaum.  The Running Effect will document their season in-depth this outdoor track season. Each week, Connor and Simeon will pull back the curtain and show you how they train physically and mentally and handle failure, adversity, and the ups and downs that ensue this season.  Connor Burns ran 3:58.83 in the mile last June, becoming the first high schooler from Missouri to break the four-minute barrier. He is also a reigning national champion in the 3200m and became the fifth-ever high schooler to break four minutes in the mile indoors by running 3:59.11. Most recently, Connor became a national champion indoors in the 2-mile by running 8:43.24. Connor has committed to run for The University of Oregon this fall.  Simeon Birnbaum is the first sixteen-year-old in America to break four minutes in the mile. He did this by running a 3:59.51 while winning a national title in that same race. Simeon also holds a personal best of 1:50.12 in the 800m. Simeon holds the South Dakota state records in the 3200m, 1600m, and 800m. Simeon has committed to run for The University of Oregon this fall.  This season Connor and Simeon are chasing history; we are here to document it in a historic and unprecedented fashion. Over the coming months, Connor and Simeon will dive deep into their outdoor campaign leading into big invitationals, state championships, national record attempts, and national meets. We will go into their training, racing, mindset, and answer your questions along the way! This series is presented by Hoka, who recently launched their state-of-the-art track spikes, the Cielo MD & LD! They are lightweight, propulsive, and exhilarating, making race pace feel more comfortable than ever.  You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. If you really enjoy the podcast, consider sharing it on social media to spread the word! The podcast graphic was done by the talented: Xavier Gallo. S H O W   N O T E S -Pick up Hoka's world-class spike that just launched: ⁠⁠⁠⁠https://www.hoka.com/en/us/spikes/?utm_source=google&utm_medium=ppc_brand&gclid=Cj0KCQjww4-hBhCtARIsAC9gR3a2BLmnxk2iV0RkSsNgSykzLhprDfGDzMHaMciob_8HJO58W9JglpMaAmrSEALw_wcB&gclsrc=aw.ds⁠⁠⁠⁠ -My Instagram: ⁠⁠⁠⁠https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠ -Connor's Instagram: https://www.instagram.com/connor_burnsy/?hl=en -Simeon's Instagram: https://www.instagram.com/simeonbirnbaum/?hl=en --- Send in a voice message: https://podcasters.spotify.com/pod/show/dominic-schlueter/message

Mitchell joins Dean for the first and last parts of the podcast, but in between, Dean interviews the American record holder in the mile run, Alan Webb. Alan shares his desire to honor God with his running and a lot more…

He is one of the greatest middle-distance runners in American history and currently serves as the Head Coach for Track & Field/Cross Country at Ave Maria University.  He is a three-time United States champion in the 1500-meter run and represented the United States in the event in the 2004 Olympic Games in Athens.  Prior to his current role he made coaching stops at the University of Virginia, Portland State University, and the University of Arkansas Little Rock.  Following his retirement from competitive running, he became a successful triathlete, ranking in the top 100 in the world in the International Triathlon Union World Triathlon Series in 2015.  In his early days he was even a successful youth swimmer.

On June 2, 2022, Connor Burns wrote his name into the history books by becoming the 15th high school American boy to break four minutes in the mile. His time of 3:58.83 puts him as the #7 at the distance all time. Many were scratching their heads on the night of June 2. I was too. So I sent a message to Connor within seconds of him finishing to see if he'd be willing to do an interview. This podcast is a deep-dive into Connor's history in the sport, his historic race on June 2, and his plans for the future. This episode is a fun and insightful one! Looking to the future, Connor is far from satisfied. Alan Webb's high school national record of 3:53.42 may only last one more year… As he stated on the podcast, “Kind of looking at that national record for Alan Webb. Definitely see if that's in the cards or not, but definitely am eyeing that down…” Next up, you can catch him doubling the distance in his pursuit of a national title at the Brooks PR 2-mile presented by @soundrunning

You ever reply “Yes” to an email a little too quickly? Happened to me a couple of weeks ago. One minute I'm a happy, sedentary sports writer. The next, I've impulsively agreed to participate in Saturday's media only 400-meter “Race the Wavelight” competition to kick off the second day of the Prefontaine Classic. Like anyone who's visited Hayward Field before, I've imagined what it would be like to run down the final stretch. But I've also avoided running for the better part of my life. You know why hockey is great? You can coast on ice. On the track it's just you, your legs and, now that I'm reading the fine print, “camera and TV crews will be allowed on the track to shoot the media Race the Wavelight competition.” Oh. All publicity is good publicity, right?Thankfully my old pal Andrew Greif from the L.A. Times — and a former member of the UO track team — is running, too, and he joined me this week on The I-5 Corridor podcast to go over strategy. He also previews what he's watching for when the actual athletes get on the track later in the day. That includes Colin Sahlman, a prep senior from California chasing Alan Webb's high school record of 3:53.43 in the 1500 meters set at the Pre Classic in 2001. Greif was there for that one, too. “There's an argument to be made that [Sahlman's] having the best season as a distance runner in U.S. history,” Greif said. “…I would just keep an eye on that. A little bit of magic could happen there.” For more, listen to this podcast in the player above or find us over on Apple or Spotify. — Tyson AlgerNote: The winner of the media 400 wins $500 to donate to a charity of their choice. In the rare chance I don't win, consider a donation to Run Freely. It's a charity founded by former ESPN anchor Kenny Mayne, which raises money to cover the costs of getting veterans moving again. Thank you for reading The I-5 Corridor, produced right here in St. Johns, Portland. Consider a free subscription for future unlocked stories or become a paid subscriber for access to all stories and podcasts. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.i-5corridor.com/subscribe

Alann Webb was a hero of World War II and his story deserves to be heard.

Alan Webb, United States running record holder and Olympian, shares how doing the little things correctly in our marriage life, spiritual life and personal life all add up and can make a difference. Also, Alan shares how he journeyed with his wife and family into the Catholic Church-Welcome Home Alan!

We tend to simplify training into either hard workouts or easy days. In this episode, we bring you the nuance of training. Instead of hard and easy, we like to classify training as either building, maintaining, or restoring. You’ll learn why Canova includes a lot of ‘in-between’ moderate days. And why Alan Webb’s ‘easy days…

In this special episode of In the Garage with Track Guy, Mike talks with American record holder Alan Webb about his transition from a high school 3:53 miler to American record holder and how his faith has helped keep him grounded.To support the Track Guy Foundation - a registered 501(c)(3) and our mission, please visit www.trackguyfoundation.com/donate - thanks in advance!

The Blasters & Blades Podcast Just a couple of nerdy Army veterans geeking out on things that go "abracadabra," "pew," "zoom," "boop-beep" and rhyme with Science Fiction & Fantasy. Co-Hosts: Doc Cisca (Uber Book Fan) (Army Medic) JR Handley (Author) (Grunt) Nick Garber (Comic Book Artist) (Super Grunt) We work for free, so if you wanna throw a few pennies our way there is a linked Buy Me A Coffee site where you can do so. Just mention the podcast in the comments when you donate, and I'll keep the sacred bean water boiling! Support the Show: https://www.buymeacoffee.com/AuthorJRHandley Our Website: https://anchor.fm/blasters-and-blades Our Facebook Page: https://www.facebook.com/groups/blastersandbladespodcast Our YouTube Channel: https://www.youtube.com/c/BlastersandBladesPodcast Our Twitter: https://twitter.com/SF_Fantasy_Show Follow John Bab on social media John's Amazon: https://www.amazon.com/John-Babb/e/B00O4TLJB2 John's Website: http://www.johnbabbauthor.com/ John's BookBub: https://www.bookbub.com/authors/john-babb John's Facebook: https://www.facebook.com/John-Babb-Author-1481409072146600/ Follow William Webb on social media William's Amazon: https://www.amazon.com/William-Alan-Webb/e/B01HU89EOW/ William's Website: www.thelastbrigade.com William's Twitter: https://twitter.com/jointhebrigade1 William's Facebook Group: https://www.facebook.com/keepyouupallnightbooks William's Patreon: https://www.patreon.com/WilliamAlanWebb The Last Brigade Interview: https://youtu.be/XuN2wVvR8W0 #scifishenanigans #scifishenaniganspodcast #bbp #blastersandblades #blastersandbladespodcast #podcast #scifipodcast #fantasypodcast #scifi #fantasy #books #rpg #comics #fandom #literature #comedy #veteran #army #armyranger #ranger #williamwebb #billwebb #williamalanwebb #johnbab #piratesofthecaribbean #thegoldencompass #journeytothecenteroftheearth #totalrecall #bladerunner #minorityreport #philipkdick --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/blasters-and-blades/message Support this podcast: https://anchor.fm/blasters-and-blades/support

Kent shares the story of an American War Hero, Allan Webb.

195: Live from the Tokyo Olympic Village with Ben Buckingham (Feat: Matt Clarke) This week's episode is sponsored by Rivalbet, join the inside running podcast market group @ https://app.rivalbet.com.au/signup/insiderunningpodcast * 18+ Gamble Responsibly.Terms and Conditions Apply. Julian's back having issues with his body in another week of lockdown. Brady's left wondering where Archie is for the workouts before getting the message. Brad's motivation is tested in the cold and wet of Canberra. Ben Buckingham joins in live from the Tokyo Olympic Village ahead of the first Steeplechase Heats on Friday morning, to recap his races over Finland in the lead up to Tokyo and a bit of what life is like since arriving. Brisbane to host 2032 Olympics Games, becoming the third Australian City to do so after Melbourne in 1956 and Sydney in 2000. Reuters   Reigning Olympic champion Matt Centrowitz sets a new personal best of 3:49 in the mile in a tune-up before Tokyo in an attempt to break Alan Webb's American record of 3:46. Let's Run https://www.youtube.com/watch?v=ogTRf273TZs     Listener Question asks the benefit of running slow to run faster and how to approach it, then Moose goes on the record about what happened with Ellie on the Road to Nowhere and the fame that comes along with going to the Olympics. The R2NW crew catch up with Australian Olympic steeplechaser, Matthew Clarke. Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com For shoes or running apparel contact Julian at: https://www.facebook.com/therunningcompanyballarat/ Join the conversation at: https://www.facebook.com/insiderunningpodcast/ To donate and show your support for the show: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=9K9WQCZNA2KAN    

Alan Webb, who holds the American record for the mile, joined to discuss his decision to start running longer distances. Grandma's Marathon this weekend is his first competitive marathon. See omnystudio.com/listener for privacy information.

Hobbs Kessler recently shattered Alan Webb's high school 1500m record (also breaking Jim Ryun's 55 year old U20 record as well) with a 3:34.36. This time is also faster than the NCAA DI 1500 meter record. Kessler, who was a 4:24 miler as recently as the start of the pandemic, has committed to running at Northern Arizona. The question has arisen with him, as it did with Mary Cain, Katelyn Tuohy, and Drew Hunter before - should you capitalize on your financial value now and turn pro? Or should you go to college and develop there? Our answer, in typical Skieologian form, attacks the foundational issue with this question. --- Support this podcast: https://anchor.fm/seder-skier/support

We continue our conversation about the Mile with a deeper dive into warming up and pacing your race. Downville Mile: https://runsignup.com/Race/SC/Greenville/DownvilleMile Books referenced in this two-part series: Winning Running by Peter Coe (Mile Training) The Perfect Mile by Neil Bascomb (Mile History) Sub 4:00: Alan Webb and the Quest for the Fastest Mile by Chris Lear (Mile History) From Last to First by Charlie Spedding (Warming up in heat) Inside a Marathon by Scott Fauble and Ben Rosario (pre and during race self talk)

It's just been announced that Australian independent cinema operators can look forward to getting a share of a new $20m grants package from the Morrison government. Meanwhile their counterparts in New Zealand continue to struggle post lockdown, with fewer and smaller new movies to show. One of those Kiwi operators is Allan Webb whose Regent Cinema in Te Awamutu has just celebrated its 89th birthday. He's run it since 1974 but says he's now hoping the community will take it over as a trust. Right now it's running on loans and his mortgage. Even before Covid-19, Allan was subsidising each patron at about $2 per admission. Since the lockdown things have got even tougher, and now there's a Givealittle page to help the cinema through these tough times. Lynn Freeman asks Alan Webb about the Regent's history.

This week’s guest is Alan Webb the current American world record holder in the mile. Webb also represented Team USA at the 2004 Olympic games. Host Ron Meyer talks to Alan about his career to becoming an elite runner and why he joined the Catholic faith.

Show guests - Sarah Bradley and Alan Webb, co-founders and core facilitators at OpenMasters - a platform for community-powered and self-declared master degrees. It's an unconventional education you design for yourself around a vision of the person you want to become. On this episode, we discuss community approaches to learning, liberation, the knowledge of self, offloading the mind of a teacher, the value of unmeasurable learning and we play the future of education through the eyes of 2 progressive policymakers. Music credit: @My-Sleeping-Karma Show notes link --- Send in a voice message: https://anchor.fm/experimentq/message

On episode 11, William Alan Webb regales us with fascinating stories about where his ideas come from and his interactions with his co-writers. Bill says he writes because real work sucks, but let me tell you this author works his behind off pushing out book after book so we stay entertained. As a traditionally published author, Bill tells us about his relationship with his publishers so we get an idea of all sides of the spectrum. I cut off the interview because we were running long, but I could have talked to Bill for another hour. You don't want to miss this one. Find out more about Bill on his website http://thelastbrigade.com.

“I knew what it felt like to be an elite runner and then being a spectator trying to get into shape. That’s really tough to do: creating a routine and breaking through those barriers at first before it becomes routine. I just gained a whole different perspective about running. I think where I’m at now I just feel so much gratitude and appreciation because I’ve seen every spectrum of running in my life and I’m appreciative and thankful for where it is now.” We might be a little late to the game in getting Keira D'Amato on the podcast because she's been on a tear in 2020. She finished 15th at the U.S. Olympic Marathon Trials in 2:34:24. In June, she lowered her 5,000m personal best to 15:04 with a time trial on the track. In July, she won the MVMT Race Series in Boston with a 32:33.44 for the 10,000 meters. Most recently, she won the Michigan Pro Ekiden Half Marathon and the Sugar Run 5K over some fields with strong competition. So how she is doing this at 36? She is also a mother and a full-time realtor. We unpack it all by starting with her "decade of hobby jogging" before getting into serious training under coach Scott Raczko (who also used to coach Alan Webb). She shares a bit of his coaching practice and philosophy + why it works for her. She walks us through this year's races and why things have been going so well. Plus, Keira touches on vocalizing her goal of possibly breaking Janet Bawcom's 10-mile American record at the Updawg 10-Miler before shifting back into marathon focus for The Marathon Project. Follow Keira on Instagram. Episode photography by Kevin Morris. FULL SHOW NOTES ON CITIUSMAG.COM Catch the latest episode of the podcast on iTunes so subscribe and leave a five-star review. We are also on Stitcher, Google Play and Spotify! Sponsorships for the CITIUS MAG Podcast remain open just in time for the holiday season. If you’re interested in supporting this show, hit me up chris@citiusmag.com to get the word out about your brand, product or event. I’m all ears. Support CITIUS MAG & pick up some merch on CITIUSMAG.com or Venmo us: @CITIUSMAG ▶ Follow us: twitter.com/CitiusMag | instagram.com/citiusmag | facebook.com/citiusmag ✩ Connect with Chris via Email: chris@citiusmag.com | twitter.com/ChrisChavez | instagram.com/chris_j_chavez

Dan King is an entrepreneur, plant-based athlete, CU Buffs alumn and current masters world record-holder in the mile. Dan set the WR for the M60 age group when he ran 4:49.08 at the South Carolina Trackfest this past August. If you take his 5k PR (14:34) at age 20, the VDOT equivalent for the mile is 4:13. That means he essentially slowed down less than one second per year on average for over 40 years. His 4:49, according to Jack Daniels' formula, equates to a 3:46 mile (Alan Webb's AR) for a prime aged runner. In this episode, we discuss his current training, including workout details, cross training, recovery methods and his plant-based diet and the perceived impact its had on his latest achievements. We also discuss preparing for his next goal - breaking the 3k WR (9:29.57), which scores a slightly higher VDOT (62.5) than his 4:49. Connect with Dan on Twitter @dankingdotrun. Producer: Andre Laboy Song: Breakadawn, by Mike Quinn

What an enlightening chat I had with Jono Hall, I was utterly transfixed to his every word and I have to admit I’ve re-listened to this chat several times since! “Jono” is a renowned Coach in the world of Triathlon. He is the head coach of Triathlon Canada's National Performance Center. He coaches top Canadian athletes such as Tyler Mislawchuk, plus a handful of international world class athletes on the ITU circuit. In this training talk we discuss Jono's coaching philosophy, what makes a ‘good coach’? Why him not being a fan of triathlon, possibly helps his coaching? What can ‘runners’ learn from triathlon training? His experiences coaching the likes of; Alan Webb, Craig Mottram, Drew Ginn and Morgan Pearson. Jono has been a professional coach for the past 15 yrs; initially with the VIS, Triathlon Australia and then was a lead coach for Triathlon USA for several years too. His private Triathlon coaching business is called the @Multi sport Brain. Prior to his coaching, as an athlete Jono Hall won the 1997 Australian Road Cycling Championships and 1997 ITU World Duathlon Championships! Keen runners and coaches, this one’s for you, I encourage you to all listen in, I’m sure you will learn/refine/consolidate a thought or two. Thanks again Jono Hall, loved it, so thankful for your time!

In this interview Lisa sits down with one of the most successful running coaches in America Jason Fitzgerald of Strength Running. Jason is a USATF certified coach and he and Lisa whose running training philosophies collide get deep into the weeds about what makes up a good running program, how to listen to your body, why mindset is so important and how strength and mobility work is an integral part of running success.   Jason has a wealth of knowledge and with a PB in the marathon of 2:39 he also walks the talk. www.strengthrunning.com and check out his blog on common mindset mistakes: https://strengthrunning.com/2020/06/mindset-traps-mental-self-sabotage/     About Jason: Jason Fitzgerald is the host  host of the Strength Running Podcast and the founder of Strength Running, an award-winning running blog with hundreds of thousands of monthly readers. A 2:39 marathoner and USATF-certified coach, he's coached thousands of endurance athletes to faster finishing times and fewer injuries with his results-oriented coaching philosophy. He's the winner of the 2011 Morraine Hills Half Marathon, 2012 Maryland Warrior Dash, and the 2013 Potomac River Run Marathon. During his collegiate career, he was a member of the 2002 National Championship-qualifying cross-country team and a top ten finisher in the steeplechase at the 2006 New England Championships. Jason is a member of the Greatist Expert Network, a speaker for industry conferences and major brands like Anheuser-Busch, and an instructor at adult fitness retreats and running camps. His work has been featured in the Washington Post, Runner's World, Health Magazine, Lifehacker, The Huffington Post, and other major media.  He lives in Denver, Colorado where you can find him trail running in the nearby Flatirons or at the playground with his wife and three children.   We would like to thank our sponsors for this show: For more information on Lisa Tamati's programs, books and documentaries please visit www.lisatamati.com   For Lisa's online run training coaching go to https://www.lisatamati.com/pag... Join hundreds of athletes from all over the world and all levels smashing their running goals while staying healthy in mind and body.   Lisa's Epigenetics Testing Program https://www.lisatamati.com/pag... measurement and lifestyle stress data, that can all be captured from the comfort of your own home   For Lisa's Mental Toughness online course visit: https://www.lisatamati.com/pag...   Lisa's third book has just been released. It's titled "Relentless - How A Mother And Daughter Defied The Odds" Visit: https://relentlessbook.lisatam... for more Information   ABOUT THE BOOK: When extreme endurance athlete, Lisa Tamati, was confronted with the hardest challenge of her life, she fought with everything she had. Her beloved mother, Isobel, had suffered a huge aneurysm and stroke and was left with massive brain damage; she was like a baby in a woman's body. The prognosis was dire. There was very little hope that she would ever have any quality of life again. But Lisa is a fighter and stubborn. She absolutely refused to accept the words of the medical fraternity and instead decided that she was going to get her mother back or die trying. This book tells of the horrors, despair, hope, love, and incredible experiences and insights of that journey. It shares the difficulties of going against a medical system that has major problems and limitations. Amongst the darkest times were moments of great laughter and joy. Relentless will not only take the reader on a journey from despair to hope and joy, but it also provides information on the treatments used, expert advice and key principles to overcoming obstacles and winning in all of life's challenges. It will inspire and guide anyone who wants to achieve their goals in life, overcome massive obstacles or limiting beliefs. It's for those who are facing terrible odds, for those who can't see light at the end of the tunnel. It's about courage, self-belief, and mental toughness. And it's also about vulnerability... it's real, raw, and genuine. This is not just a story about the love and dedication between a mother and a daughter. It is about beating the odds, never giving up hope, doing whatever it takes, and what it means to go 'all in'. Isobel's miraculous recovery is a true tale of what can be accomplished when love is the motivating factor and when being relentless is the only option.   We are happy to announce that Pushing The Limits rated as one of the top 200 podcast shows globally for Health and fitness.  **If you like this week's podcast, we would love you to give us a rating and review if you could. That really, really helps to show get more exposure on iTunes**   Transcript of the Podcast: Speaker 1: (00:01) Welcome to pushing the limits. The show that helps you reach your full potential with your host. Lisa Tamati brought to you by Lisatamati.com. When everyone, Speaker 2: (00:12) Somebody here back at pushing the limits, and it's fantastic to have you with me again today, I have a very special guest all the way from Denver, Colorado, Jason Fitzgerald, who is a man I'll have followed for many years on social media, enter his website. He is a fellow running coach USA, certified track and field coach. And he's an incredible man with an incredible following, uh, a great authority around in the area of running. And he also has a very similar philosophy to our training system. Um, and you might say, well, you compete competitors, but it really doesn't matter because this guy is impact. And I really love what he does and what, uh, how it aligns really with what we do as well. So I do have you enjoy the session with Jason Fitzgerald. He's a really awesome guy. Um, he has a podcast called strengthrunning.com and his website is also strengthrunning.com. Speaker 2: (01:09) So make sure you check him out there. Now, before we go over to Jason, I just wanted to let you know, we are running every couple of weeks, our epigenetics webinars. Now this is a health program that we run that has all about your epigenetics, your DNA, and how it influences your life and your health and what you can do to optimize. This is like getting a user manual for your body. So if you want to join us on the next webinar that will be taking place, please go to epigenetics.com and you can register for the next webinar. We're holding these every two weeks at the moment. Um, and you can find out all about this program, what it does, how it can personalize everything to your health needs. It's not only covering in nutrition, which certainly does, uh, but also your fitness, but even things like your personality or mind how it works, what parts of your brain you use the most, it's a very robust system that will help you in every area of your life. Speaker 2: (02:13) Now we use this in the corporate seating for individual athletes and for the general public for their health. So it's a program that spans all of those areas and as a really, really exciting, uh, thing that we'll be doing now for a couple of years, it's just like to remind you too, that we, um, my book relentless, how a mother and daughter defied the odds is still available. Uh, it's in bookstores all throughout New Zealand. And I would love to, uh, for you to check that out and to read that, um, and if you have read it, uh, really appreciate our writing and review on that book. Of course you can email me with that. Uh, or you can do it on something where you're like good reads.com. It's a real passion project doing this book. It was a two year project, and I really wanted to share the journey back to health that my mother and I, we taught together getting her back from not much over a vegetative state with massive brain damage at the age of 74 and with a prognosis from the medical professionals saying that she would never, ever have any quality of life. Speaker 2: (03:15) Again, two, three years later being fully rehabilitated and now having a fully independent life, even as a driver's license in a full power of attorney back over her life. It's an incredible story. It's an empowering story. And I would love you to read it and to understand what goes into the mindset of winning in something like this and overcoming the odds, not to mention the fact that we all need to take control of our own health and take responsibility for our own health and not give up our, our control to any one person. And that's what this podcast is really all about. It's empowering you, it's giving you the latest information. It's all around health. It's all around fitness, it's around mindset. It's about the latest and breakthroughs in science and health science. And I love doing this. So if you do enjoy the podcast, I would also really, uh, appreciate you giving the show a rating and review on iTunes as especially important. Speaker 2: (04:18) Um, or if you're listening on one of the other platforms, please do it there. It really helps the show. This is a labor of love. So I really appreciate you all doing that right now, without further ado, over to Jason Fitzgerald in Denver, Colorado with everyone. And welcome back today. I have a very, very special guest Jason Fitzgerald, who is in Denver, Colorado. Uh, you've probably, if you're a runner, I heard this name. Um, Jason is one of the most successful online running coaches in the world and, and an incredible athlete himself. And Jason, I was on Jason show not long ago, which was a real privilege. Um, and he's agreed to be on my show. So welcome to the show, Jason, how you doing? Speaker 3: (05:03) I'm doing greatly. So thanks so much for having me. I'm excited to be here and it's always good to connect with you. Speaker 2: (05:09) That's fantastic. You know, I I've admired your work for a long, long time. And, um, you know, we seem to have quite a few, some of the philosophies we've come from very different backgrounds, but I wanted to, you know, give the listeners a bit of a, um, a background into you in case they haven't heard of you before. Can you tell us a little about your incredible running career and now your incredible coaching career? Speaker 3: (05:34) Yeah, sure. So I got started running as a freshmen in high school, just trying out for the cross country team. I actually really hated running at the time and thought that I could high jump on the cross country team. And I didn't even know what cross country was like. My mom said, Oh, it's like track. I think you'll like it. So I showed up in big mess shorts, never actually gone on a run a day in my life beforehand. And then I realized that my God, okay, all we're doing is running every single day. No, I was the kid in middle school who was throwing the shot put as like 110 pound eighth grader. Cause I just wanted to avoid all of the running events during track and field week. So I kind of did an about face. I went from being a basketball player as a young kid. Speaker 3: (06:23) And then in high school, I started with cross country and indoor track then outdoor track. And I just got addicted to the sport of running very quickly, partly because I just had a great time with the guys on my team. And I really respected my coach, but also because just that feeling of being in control of your athletic destiny, it was such an objective sport to me, you know, who can run the fastest over a certain distance. It's so pure. And I really liked that. I loved seeing personal progress for myself in the sport where, you know, I could put in the work and then I would run a race and I would get faster. And that sense of accomplishment and achievement is what really hooked me on the sport of running. So yeah, I went from being a basketball player to being a three season endurance runner practically, overnight. Speaker 3: (07:16) And yeah, I ran all three seasons throughout high school. I ran cross country and two seasons of track every year for Connecticut college, which is a small liberal liberal arts school in new London, Connecticut. And, um, you know, once I graduated a lot of my teammates and, and really good running friends, you know, they stopped running, but I just couldn't, I, I wanted to race other distances. I got into some of the longer distances that 10 mile, half marathon, the marathon I ran an obstacle course race started getting into triathlons, you know, just for fun, just to experiment and experience these new events. And, um, yeah, you know, I, I just been in love with the sport for over 20 years and it's something that, you know, I'm going to be doing for a very long time. And I always knew that I wanted to be involved somewhere in the running community, whether that was a coach or some other element of, uh, the running world, you know, I wasn't good enough to be an elite runner. Speaker 3: (08:17) So I thought, you know, maybe I can be a coach somewhere, you know, uh, I think it was about, let's see, my God, 13 years ago, I bought the domain name, strength, running.com cause I thought it sounded cool. And a couple of years later I eventually did something with that and I started strengthrunning.com. And the reason for that was I really felt like I had something to share with the world because I had such an injury prone running career where, you know, everything from Achilles tendinopathy, plantar, fasciitis it band syndrome. I used to get my SSI joint all out of whack pretty consistently. And you know, I just missed all this time and you know, like any runner, you know, the worst experiences to get an injury and not be able to do the thing that you love so much, which is running. So, you know, after my first marathon, uh, I got this six month long, it band syndrome injury, uh, and I almost didn't start running again. Speaker 3: (09:17) I, it was a very kind of depressive period in my life where, you know, I was just sitting on the couch, eating Oreos and watching reruns of house because, uh, I just didn't know what to do with myself, but eventually I thought, you know, I can't just not run anymore. It's just such an integral part of my identity that, you know, I just went all in on recovery. I started seeing way more physical therapists. I started doing a lot of independent research on my own and, you know, I finally got healthy, finally was able to run without any pain. And I did make certain adjustments and changes to my training so that I wouldn't get hurt so often. And you know, it's been great in the last nine years. I've really only had one major injury compared with the previous nine years where I had, you know, six, seven or eight. Speaker 3: (10:06) So it's been a big turnaround over the last, um, you know, nine years or so since that first marathon that I ran and that really was the impetus for me, starting strength running was, you know, let's make sure that runners are training appropriately. Let's avoid all the common mistakes that I made in my training. And I knew that for me, you know, for someone who's had more than 10 coaches themselves, for me to be making these big mistakes, I can't imagine that an adult runner who starts running when they're, you know, 30 or 40 or 50, they're probably going to be making even more mistakes. So the thought about the broader running community, and I thought to myself, I don't, I don't want people making these big mistakes because, you know, it leads to injury. It leads to the inability to accomplish your goals. And you're just not really having as much fun as you could with the sport of running. So that was why I started strength running. And that was back in 2010. And here we are a decade later, still going strong. Speaker 2: (11:05) That's an incredible, nice little summary. And you know, when you say you went to an elite runner, I mean your, your top marathon time is two 39 people. So, you know, just is right up there. It was a very, very good, very, very good runner. Um, and it's funny, isn't it like people when they think then they don't run and they, first time they come to running and or they do it at school. And I have to admit, you know, I did cross country at school and I hated it, you know, and it's quite funny that you grow up to be a runner, so to speak. And, you know, I think it's really important to see this journey that you've been on, where you head injuries, you had some issues and now you've managed to do a deep dive, really, you know, cause I love your material that you bring out on this. I think, you know, our philosophy is really collide and the whole strength running, um, thing is, is just so important. Can you, can you delve into why, why is it that runners Tinto when they don't have a coach, especially just want to run and why is that they just want to click miles or kilometers and they don't necessarily want to do all the other pieces of the puzzle. What are the other pieces of the puzzle in your opinion? Uh, people probably know what minor and why is it important that you don't just collect miles? Speaker 3: (12:28) That's a really important question. And it's one of the big things that I had to address in my own training. And I think when you have a coach who has experience and perspective, not just a basic understanding of running fundamentals, but really has perspective on, you know, what drives performance and what drives you to not achieve a good high level of performance. Then the coach has a much better ability to view a runner, not really as a runner, but as an athlete that specializes in running rather than a runner. And you know, some people might say, Oh, this is just semantic. And I really don't think so. I think it shifts our perspective. And I've been talking more about this over the last maybe year or so, because I think it's so fundamental and important runners are not just runners. We are athletes. That means our training. Speaker 3: (13:22) Can't just be running, you know, and we can look at any other sport and see this at play. And so we shouldn't think that we're special. We are not snowflakes. We should, we should abide by the same rules as other athletes. If you look at a football player, let's use you as American football. They don't play football every day as their only form of exercise, they are doing drills. They are in the weight room lifting weights and they are doing so many other things with their bodies to make them physically capable for the sport. You can see that in soccer, you can see that in a rugby, you can see it in almost any other sport. They don't just play the sport, they do other things. And so it's that frame that I think is super helpful for runners to really embed and engrain in their mentality. So, you know, when they're looking at our training, Speaker 2: (14:14) That's a really good way of looking at it. So I never sort of thought of it like that. I mean, you know, I would always explain what the aspects of a training plan are for me that work, but to actually put it in the perspective of what other sports do, that's brilliant. I really like that. Speaker 3: (14:29) I just think it's a helpful way of, of having a good perspective on things and, and thinking about it a little bit differently because you know, like I said, you know, basketball players, aren't just playing basketball. It would be crazy for runners just to be running all the time. And so, you know, the next question is, well, what's all the others stuff that the athlete that specializes in should be doing. Of course, we're gonna focus on mileage and hard workouts. You know, that's our sports specific activity that is, what's going to make you into a better runner, no doubt hands down. But with that said, there's other things in our training that are equally important. Everything from form drills that you can do before workouts, uh, that help not only help you warm up, but help reinforce good mechanics, those good movement patterns, uh, and that reinforce proper running form there's strength training. Speaker 3: (15:23) You know, I don't even like to consider strength. Training, cross training is just part of the training that runners have to do to achieve their potential. So, you know, there's the, you know, there's the, uh, the strength training you do in a gym, which I think is very valuable though, the lifting heavy weights, some of the explosive movements that's certainly has a place in runners training, but then there's also the body weight, strength exercises, the pushups, the planks, the bridges. So many others that I think are really important, primarily more for injury prevention. Um, and then there's also the way in which we run, you know, everything from, are you only running on the sidewalk or are you getting in some trails to get on a more uneven surface to work on, you know, your body's ability to handle a variable terrain? I think that's really important. Speaker 3: (16:14) Uh, and then of course there's there's Hill training and all the other different ways that you can develop strength and balance and proprioception and coordination. Um, you know, uh, sprinting is another great example. You know, even if you're training for an ultra marathon, should you run really, really fast every once in a while? I think so. I think again, something helps to develop, yes, it helps develop good form. Uh, it reinforces good mechanics, uh, and it does help you get into better shape, although it's not very specific to the ultra marathon distance being in better shape, being a better athlete is always going to put you in a better position to succeed. Speaker 2: (16:51) You touched a point there. Can I just interrupt you there for a sec, Jess, um, doing sprinting and doing these high intensity type of workouts is going to get you in better shape in long distance running. Would you agree with that statement? Speaker 3: (17:04) I think if it's used in conjunction with the distance work in an intelligent way, then yes, absolutely. There's gotta be that balance. Speaker 2: (17:12) Yeah. And I think this is a really, um, just an important point to, I think this is especially for a woman in my, in my experience, um, they're doing the super long distance type of running can actually make you put on weight or not do with me. Um, and, and that's quite a mental shift as a what, why would you know that your body becomes more efficient? Your metabolism comes super efficient and goes, okay, I'm going to keep everything. And especially if you're an overtraining all the time, which in my, uh, certainly the first half of my career, I was constantly and over-training, um, then you can actually end up being a PB, a puffier, holding water, normally these sorts of things. I just sort of drop that in there as a bit of a, um, you know, it's, it's, it's counterintuitive for when you do the high intensity type of workouts. Even if you are an ultra marathon runner, it's going to change your shape and it's going to change the way you run. And it's going to change a whole lot of things that are going to be beneficial for your long distance running and also your health course. Speaker 3: (18:17) Absolutely. And, and a big part of that is hormonal. You know, the things that happen in your body when you go run at an easy effort for two hours is very different than the things that happen in your body when you are doing, you know, maybe six or eight times, 200 meters really fast, you know, that is a whole different animal. And it's going to elicit lots of different changes in your body compared with that really long workout. And, you know, we're mentioning strength training earlier. That's another great example of, you know, you get in the weight room and you're doing heavy squats or dead lifts. That is also a very strong hormonal stress that is going to increase testosterone and growth hormone, which is really great for weight loss. And even if you are a woman, you know, there is still a testosterone and growth hormone stimulus from strength training that I think is really important. Speaker 3: (19:07) Um, the other thing I wanted to clarify too, is that, you know, just because we're talking about running fast and how valuable that is, that doesn't necessarily mean, we mean hard workouts, you know, running fast and something being hard can, can, can be two very different things. You know, there's definitely a lot of overlap, almost like a Venn diagram, but you could look at, you know, a series of strides, a hundred meter accelerations, where you get up to about maybe mile race pace, but then you're only holding that for about two seconds. You coast to a stop. A stride is very fast, but is it hard? I would argue, no, you get full recovery. The whole thing is only about a hundred meters. And you know, only a sliver of that full stride is at that fast effort. So you can practice running fast to get some of the benefits of speed work without it necessarily being a super intense work. Speaker 2: (20:01) Wow. That's a really good at perspective, cause yeah, it doesn't have to be both sort of walls. So to speak every time either when you're doing high intensity training and this is another mistake I did make, we know started doing more of the high intensity workouts, um, uh, speed workouts. It would be absolute to the wall every time thinking that that's what was required for the change and absolutely hating it. And I think it's really important to point out too, that you, um, you need to be able to read your body on the day, like following a plan. And this is what we try and get out athletes to do is yes, you have a plan. You have a coach this through this, this and this and this, but if you are not up to it today, because I don't know the kids for sickle nights, uh, you've a bit of a cold coming. Speaker 2: (20:48) You've got a really stressful day behind you. You know, all of these things are going to perfect your performance. If we learn to be intuitive and listen to our body, sometimes would you agree that that sometimes brings more benefit because sometimes what is high performance athletes or it just everyday warriors, we tend to just go hard or go home. And that is the mentality of is not hurting. Uh, if it's not difficult, you know, isn't a workout. Do you think that there, there's starting to listen to your body as well as following it completely Richmond, Richmond, a program. Speaker 3: (21:25) Yeah. I'm in complete agreement with you. I like to look at training plans as a roadmap to your final destination. Can you take a wrong turn and still get to your final destination? Absolutely. So the training plan is really an ideal set of directions. You can go off course, you can make modifications. And that doesn't mean you're not going to get to where you want to go. So it's very important to look at a training plan that way and to make changes. If you think that your body is not up to the task, you know, I like to say that, you know, the best workout for you today is what your body is ready for. And sometimes you might have a hard workout planned, but your body simply isn't ready for that. And so if you were to push through and try to complete that workout, you are potentially risking an injury, but you're also just not going to feel good. Speaker 3: (22:16) It's going to SAP your motivation, your drive to train. And you're not going to get as much out of the workout because you're not going to be able to perform as well as you were really hoping to. So I think you have to be flexible with training plans. Um, you know, of course this doesn't mean that at every hint of fatigue or soreness, you abandon a workout, but you know, if there is something substantial going on, then it does work in your best interests to maybe shorten the workout. Maybe you're on the workout a little bit slower. Maybe you even delay the workout a day. If you need an extra, you know, few kilometers of easy running just to shake your body out before the harder effort, the following day. And, you know, most runners are so type a that we just want to be crushing our training plan. And, you know, you know, like my athletes, they want to email me and say, coach, I did everything exactly the way that you lined it out in the schedule. And sometimes I'm like, you've been doing that for like a couple months now. And I'm honestly getting a little worried. You're going to have to change the schedule up. Sometimes I don't think I've ever written a training plan for myself that I haven't had to change within two weeks. So, you know, there's always changes that you can make to a training plan and that's just fine. Speaker 2: (23:29) Perfect. And, and just, yeah, it gives people permission to just stop to listen to their bodies and not always go hard out. Um, so that brings me to another point that I wanted to discuss with you. Is there a difference when you like you, that you find between training men and women, um, and the different age groups as well? So, um, if you're, if you're training say a 45 year old woman, who's got three children hasn't run before, um, versus, you know, a 20 year old male athlete, who's done track at school. Um, how do you see some major differences in the, in between men and woman, um, firstly, and the way that they get performance? Or is it like, what, what am I trying to say? I'm what I see is a very big component from the hormonal side, from the genetic side, uh, and then your age. So you've got to bring all of these aspects to beer when you are creating a training regimen for somebody. Um, do you see, uh, this one size fits all? Cause a lot of people will say, and I know you probably come across this problem. Oh, I just downloaded a marathon training plan off the internet. I don't need a coach, you know? Speaker 3: (24:52) Yeah. That always happens. Yeah. I mean, there, there are certainly some differences on, you know, everything from the physiological. Uh, but what I have discovered through my coaching and I typically work with the, these, these slightly advanced to beginner runner, you know, if you're running marathons and you're a male, I'm probably working with like the two 45 and slower group, you know, I'm not really working with the super elite athletes. Um, so, so knowing that what I've found to be the biggest difference between men and women is simply, uh, not necessarily their biology or their physiology, how they respond to training. Uh, but it's more like, you know, what's going on outside of your running that is then affecting your training. So, um, you know, and this is going to be stereotypical, but I mean, a lot of it is, is because it's true, more women that I work with are either staying at home or working part time or caring for children compared with more men who are working, you know, a normal kind of a schedule. Speaker 3: (25:57) And so the way that we have to work around their schedules is a lot different. So I have discovered that. I mean, that's, that's just kind of what you do with a coach. You work around your schedule and your time availability and things like that, so that you can really hit the priority workouts and things like that. Um, I think a big part of it too, is simply like you were saying, you know, be kind to yourself. If you have to give yourself permission to delay a workout or run a workout a little bit slower or shorter than that is totally fine. And that's sometimes has to happen if you've been up with your kids. You know, if, if you're a mom, you have a bunch of kids, you're home with them, you know, something has to give and not everyone's number one priority is their running. Speaker 3: (26:40) Um, another big issue with age is just the, the ability to recover and how much intensity isn't appropriate to be scheduled into a training plan. Um, so any training plan that I write, whether it's for one of my one on one coaching athletes that I'm working with very, uh, uh, you know, closely with, or if it's someone who just wants me to write them a custom training plan for some goal that they have, you know, I always ask how old they are, because if they're 25, I might be much more aggressive with the progression of mileage, the progression of workouts and things like that in intensity, rather than the person who's 60, uh, and, and simply doesn't have the ability to recover. So a lot of that is simply your background, you know, if you're 60 years old, but you're used to running 50 miles a week, then you're probably in a better position than someone who's 25, but has only been running 15 miles a week, apologies for using the Imperial system podcast. Lisa, my American side is coming through. Speaker 2: (27:43) We sort of thought I'd say that. So yeah, those are the Speaker 3: (27:46) Big differences that I see. Uh, but yeah, I mean, I'm not in the lab taking like blood tests and calibrating workouts to that level of detail. No, Speaker 2: (27:56) No, we aren't really there. And, and to be honest, you know, I don't think that's, um, I mean there are the specialist ones, you know, for, if you're going to go to the Olympics, you're going to need all that stuff. But, uh, for, for most of us, for, for, for weekend warriors, with people who want to actually achieve something fantastic distance wise, or for them a personal base, then that level is usually not required so much. You know, it's more about, uh, understanding how not to injure yourself, how to get the best out of yourself and how to have, uh, uh, get your mind in the game as well. So let's, let's do the next thing that I want to talk about is how big is mindset for you as a coach and as an, as an athlete and stuff. Speaker 3: (28:36) I mean, I think mindset is, is almost just as important as the physical training itself, because how you think about the sport, how you, uh, uh, you know, grapple with some of the training decisions that you have to make makes all the difference. You know, if you don't have the motivation to train the drive to get up early in the morning, to get your workouts in, uh, if you don't know how to set your goals appropriately, if you get distracted by every little new training fad, kind of ignore the fundamentals, you know, those aren't problems with your, your talent or your ability to train it's really problems, you know, between the ears up here. And those things can really be changed and upgraded and really improved for the better, through working on your mindset. And so, yeah, it's huge, you know, and I think one of the most important things when it comes to, uh, building that mindset is to look at it as a skill. Speaker 3: (29:33) You know, this is not something that people are born with. This is something that people work on regularly, and it's the only way that you're going to improve from, you know, how confident you are. Well, what is confidence? Confidence is an inner belief that you can do something. And the only way that you build that is by going out and doing things. And so you have to actually have some success to start developing confidence and you have to be okay with failure. And so it's just this constant process of exposing yourself to stress being okay with failure and gradually building up all of the mental skills that are important for runners, you know, everything from, you know, confidence to, uh, having the right intensity level, you know, like you're, you're probably gonna be very different on the starting line of a 1500 meter race than you are at a hundred mile ultra marathon. The level of intensity that you need is so dramatically different. And so that is a big part of being successful runner is being able to modulate that intensity to go up, to go down and, you know, to not attack your recovery run with the same vigor that you attack a series of intervals on the track. So, yeah, I'm sure we could talk about mental toughness and focus, uh, and some of the other aspects of mental fitness, which is the kind of term I use to describe all these skills that are so beneficial for runners. Speaker 2: (30:55) And, and I think it's, I think it's the biggest part of the puzzle. You know, like we can, we can follow the regimens and we can follow all the planes, but if we haven't gotten our mind in the right place and learning, and this is an ongoing forever growth area for all of us, but it fixed. What I find also is that the mental side of being an athlete general really benefits everything else that you do in your life. And therefore it has a benefit, not just in the, in the running scenes, but also for, for every, every problem that you've tackled with it, you're about to take off. Um, it's why I think, you know, athletes do really well in the corporate setting or in the education setting or when you careers or whatever, they decided to have a go at because they do have a framework of being able to push through and be disciplined resilience. We've all failed, you know, dozens of times, because if you're not failing and you probably haven't been pushing yourself really to the, to the Instagram. And I think that the, the mental side of the game for me is probably, yeah, it's right up there. I mean, you can't do that. You can't do the running without the, um, the mileage, but by the same token, you're not going to get very far if you haven't worked on your mental game. And there's lots of this speaks to that whole, Speaker 3: (32:16) For sure. One of my favorites is talking about mental toughness, because I think this is the sexiest skill that runners, they want to have it. They think it's this great panacea that will solve all of their problems. And, you know, we've been talking about these, uh, mental skills as skills, right? And I think that's a really important frame to use because like any skill, it will atrophy over time. If you don't practice it, if you don't use it, if you don't further hone that skill. And so when we're talking about mental toughness, you know, that really comes from your ability to stay calm and be proactive whenever you face adversity, you know, what is the path forward rather than on, you know, getting, getting anxious or not knowing how to make a decision and letting any kind of anxiety or fear make you succumb to those feelings. Speaker 3: (33:09) And so, you know, if you can proactively look around when you're in a race situation and something happens, your shoe falls off your first, uh, you know, two K is way too slow or even way too fast. Um, or, you know, you show up to the start of the race and it's pouring rain and they're like, we're going to run the race anyway. You know, how do you proactively respond to those situations? And the more that you can flex that muscle and develop that skill, the more that you'll be able to encounter nearly any situation and just have that framework, like you mentioned of responding to it constructively rather than on woe is me. I'm going to complain about everything and all that. And I completely agree with you, Lisa. I do think that athletes go on to be more successful than non-athletes because of the skills that they've learned in sport. Speaker 3: (34:04) And we're not talking about how fast your mile time is or whether or not you've run a hundred miles in one go, we're talking about the mental aspects of sport, you know, and this really transcends running and I think is very much applicable to almost any sport, but, but running is fairly unique. Isn't it? It's, it's one of the few sports where you have to actively want to experience more and more discomfort, because the more discomfort that you experienced, the more successful you're going to be when you're crossing the finish line faster, you're going to be, so this is very odd, kind of a dynamic, but I think that does just make runners incredibly, mentally tough. And they do bring that toughness into many other aspects of their life. Speaker 2: (34:48) Yeah. Do you think we miss a [inaudible] cause a lot of people come to me and go, what you do is absolutely mad. And why would you put yourself through that? And it's the same, you know, like if you're doing shorter distances, this is another misconception. Um, you know, people come and say, Oh, I want to run my first 5k. Ah, but I'm not a real runner like you because you did the less long distance and I'm going to hang on, hang on here in the distance is different. So every distance that you want to attend as a complete different beast, if I'm doing a hundred meters, it's a hundred meters off for intensity and I need to train for years and hone that particular skill. If I'm doing a five kilometer, same deal. If I'm doing a team they're all different Sonos. So no comparison between apples and oranges status Speaker 3: (35:38) And then, um, you know, understanding that, you know, you're just, I think, do you agree with it, like it's a, the apples and oranges comparison as, as, as a silly one for a status? Yeah, I think so. I think the idea that real runners just run a lot. Well, non real runners just focus on the shorter distances is just insane because those shorter events are arguably more difficult than some of the longer events. They are more technical. They require much more refined sense of pacing and strategy. Um, you know, any look, watch almost any final of the 1500 in the Olympics and you'll see that it is an extremely tactical race. And so those elements of those races make them very difficult. It's almost like the difference between, you know, whether or not you want to put your hand in a fire, like if you were racing 1500 meters, or if you just want to go out on the beach one day when it's really, really incredibly hot without any sunscreen for 10 hours, you know, very different both in both situations, but it's just a different experience. It just kind of depends on whether you want to condense the pain into a very short period of time or you want to stretch it out a little bit longer. Speaker 2: (36:57) So that goes back to the masochistic side of it all. Why is it, why is it important? Yeah. Speaker 3: (37:03) As human beings to actually want to push through pain barriers, to want to struggle, to encounter more and more resistance, you know, what is the benefit of doing something like that when it's compared to sitting on the couch and eating Oreos? Yeah. Well, both can be fun, but yeah, I mean, I think it is part of the human condition that we want to explore. We want to cross that final frontier and see what lies beyond, you know, everything from, uh, you know, the, the Spanish sending Columbus over to the new world to Lewis and Clark moving across the United States to going to the moon, to seeing what you can accomplish in a marathon. You know, they're all kind of the same human drive to explore the frontiers. And I just think it's very exciting, but you're absolutely right. We are slightly masochistic. And, uh, you know, sometimes I joke around with my wife and I say, I'm going to go to the track and do this workout. And she's like, Oh, why are you doing that workout? That sounds terrible. I just, I just want to feel alive Speaker 2: (38:09) Afterwards. I'll feel very pleased with myself. I'll have that nice BDNF brain derived neurotrophic factor. They run as high and I will feel like Speaker 3: (38:20) Exactly, exactly. And you know, there's a, there's a saying that I loved that was on the boxing for a while. There was a sign on the wall. Strength comes from struggle, everything that we do in life. If you think about the more resistance Speaker 2: (38:36) We encounter and have to, uh, do something to overcome that the stronger we come out at the other end of it. So whether that's weightlifting, which is the obvious analogy, the heavier weights that I progressively in progressive the important word there, aggressively lift the stronger I will be. The more I train the better I'll be. The more I box, the better I'll be at there or whatever the resistance is that I'm having to overcome. It will make me as a human being stronger in some, some way shape or form. It seems to be, uh, you know, one of the rules of physics, you know, we cannot be strong without a weight on us without a stress on our bodies. You know, that whole hermetic stress causing an adaptation and making us stronger is valid in the sporting realm, but also in, in the realm, just everything in life. I think that's why we do this. Speaker 3: (39:37) I think that's, that's completely true. And it's just, um, you know, it's, it's almost part of the reason why we are who we are. Uh, we are human beings and we only adapt when there is a stimuli to prompt that app adaptation. So it's, it's definitely true. And it's, it's not just in the physical too, you know, I can look back on, you know, my own personal running career and see all the times when I was told I couldn't do something and that made me want to do it even more. And I went on to achieve it. You know, I remember when I first started, uh, someone in my family telling me, Oh, you'll never run a sub five minute mile and you better watch out. Now, now they're run that sub five. And I did. And I did, I remember someone in college telling me the steeple chase, which is a crazy event with barriers and a water pit. And they said, this race is extremely challenging. It has chewed up and spit out much better runners than you. And, uh, I ran the race anyway. I want it qualified for the regional. Speaker 2: (40:37) And you know, it's just one of those things where Speaker 3: (40:39) You better not tell a type a runner that he can't do something because that is going to light a fire under him. And that's a form of struggle. I think the struggle of other people telling you things that you can't do or getting injured and being on the couch, watching episodes of house for six months, not being able to Speaker 2: (41:00) Yeah. And having to overcome those lows. I mean, that's definitely my career too. I've been told so many times in my life, you can't do something. And that just really gets me going. And one of the interesting things, he say type a personality. And I, um, uh, I, I studied, uh, functional genomics in genetics and, um, I, there's a, there's a gene, there's a, there's a gene called the [inaudible] without getting too technical. But this is the one that looks at how much dopamine your body, how many, how much receptors you have on your sales foot to take out dopamine and dopamine is our reward, uh, neurotransmitter fuel. Um, and why this is interesting is that I just got my gene test back. And my DIA D two gene, I have the lowest level of receptors for document. Now what that makes me and the, the scientists who was explaining this to me, you said, well, no one that you've done what you've done, because you're never going to get the reward that normal people would get. Speaker 2: (42:02) If they had a, if they had doubted gene variants where they actually getting more diaper means. So they get that satisfaction and that fulfillment much quicker. Um, with my combination there, I don't get that reward very much. So it's very small and very short. Um, so I'm constantly chasing the next mission or the next thing that is going to give me a reward. So this is a very addictive, uh, it can work itself out as being, if you go into the negative, you can become, you know, have addictive problems with drugs, alcohol, whatever, um, addictions you can go into, or it can be that you become a workaholic or, or run a holic or, and I was just like, Oh, wow. So this is an actual physical reason or a genetic reason why I am always on a mission and why I am the type a personality. And, and, and I, I just wonder if a lot of us have fat, low dopamine receptors who are really very driven and determined to, to achieve all these goals. Whereas another person who has a lot of dopamine might go, Oh, I ran a mile today. Great. I can go and settle the couch down, happy. I'm happy with myself. Whereas for me, it's like, well, I did this, this, and this and this, and it's not enough. I'm going to go out and do that as well. You know? Speaker 3: (43:32) Yeah. I mean, I'm kind of the same way. And I, and I feel like it's, while I haven't had a gene test to prove that, you know, I definitely kind of look back on my life and I see, wow, I have really gotten quote unquote addicted, certain things in my life. And, you know, I'm, I go all in, whether that is running, whether that is my business strength running, uh, whether that was, you know, my, my wife and, you know, I met her in college and I never let her out of my sight since now we're married with three kids and yeah, I mean, it's certainly a double edged sword and you need to make sure you wield that personality trait of yours appropriately. So you don't go down a dark path. Speaker 2: (44:11) Yeah, yeah, absolutely. But I think, yeah, a lot of us would have it. If we, if we look at various, uh, you know, high performance athletes or people who start a lot of businesses or do anything, we've probably all got problem and it is a double edged sword. So we need to be a little bit careful. And I think for me, what has been tough is an athlete too, in coming from a background where toughness was expected, uh, from a, you know, a family that was mentally and physically into toughness, um, is actually been kind to yourself sometime and realizing that less is sometimes more. And that sometimes maybe doing a yoga session is more important than the interval session. Um, and learning to just read your body and be a little bit more intuitive because sometimes if you have that type a personality, you do tend to override everything and that can be unhealthy physically and unhealthy mentally as well. Speaker 3: (45:07) For sure. In the way I think about that type a drive and the toughness just to persevere is that, you know, if you want to be the toughest person on the starting line or even better the toughest person at the finish line, then I think, you know, how do you do that? Well, you could be one of the fastest people across the finish line. And so in my mind, I was always thinking, okay, if I want to be the best then, and I never really became the best in almost any endeavor that I've ever done, but it's always the process of trying to do it. I've always found that, you know, you have to kind of be kind to yourself in order to, Speaker 2: (45:44) Yeah, if you want to Speaker 3: (45:46) Be the fastest person across the finish line, that means you need to have the best training or more, probably more accurately the best training for you. And sometimes that means not running that workout. Sometimes that means sleeping in and getting an extra hour of sleep because your body needs the recovery. If it's in service of the ultimate goal, which is, you know, maybe running a PR qualifying for a certain race, reaching a new distance that you've never run before. You know, that is the tough thing that you are trying to do the personal best, you know, the qualification and you have to be kind to then get the tough results. That's the way I look at it. Speaker 2: (46:28) Yeah. That's a really super analogy. Sometimes looking at the bigger goal rather than the immediate, this is the next step they'll meet to take, but not feeling it. And looking at the bigger picture and saying, is that actually going to get me there in the long run? That's stress, Speaker 3: (46:44) A lot of runners. They, they look at all the little steps that they have to take to accomplish the big goal. And they think that every single little step is absolutely 100% critical, and it's not actually that necessary. You know, we're talking about training plans and how it's like a roadmap. You can take a different set of directions. You'll still get there. And it's almost a similar analogy here. You can skip some of those steps. You can do some of those steps twice, maybe, and we get so obsessed with those little steps that we lose sight of the bigger picture, you know, the goal isn't to run your 15 kilometer run today. The goal is to qualify for that race or run that certain time. And maybe you shouldn't run that 15 kilometers today. So I'm always thinking about what I want to accomplish rather than on, you know, the, the training that helps me get there because sometimes that training has to be changed, has to be totally scrapped or just slightly modified. Speaker 2: (47:41) It is absolutely brilliant. Love it. Um, so, uh, I wanted to touch briefly on mobility work. Um, cause this is something that I think is also something sorely neglected by many runners. Um, why is it important to keep your body, uh, not just run fit, but, and not just strength training, which is a hugely important thing we both agree there. Um, is my ability part of your, your regime that you use in your coaching, Speaker 3: (48:09) For sure. I think mobility is really important. Um, and, and I think mobility is one of those things that, that is somewhat confusing. I think to a lot of folks, there's a lot of misconceptions about it. You know, you start talking about mobility and everyone's like stretching, you know, static stretching and all that. And you know, the way I look at it is that mobility is really the ability to move well when you're doing a wide variety of movements, whether that is running up a Hill, whether that's sprinting down a Hill or, uh, you know, trying to hurdle a barrier and the steeplechase, uh, running a trail race, which has different demands, uh, or even in the weight room, doing squats and deadlifts and presses and other, you know, major lifts like that. And you don't get the mobility necessary to thrive in those circumstances by sitting around and doing a bunch of static stretching. Speaker 3: (48:59) We really have to, uh, I think thinking about mobility as two separate things is really important the first, and I think easiest for runners to understand is the dynamic flexibility drills that you might do, uh, before you go running. You know, I have a lot of routines on strength running, uh, standard warmup, the Matic warmup. Um, these are, you know, dynamic warmup routines that do everything a good warmup should do. You know, they're going to elevate your heart rate your respiration, um, open up capillary beds in your extremities, lubricate joints, really metabolically prime, your body to go running. And you do that through a lot of exaggerated dynamic movements that have the side benefit of really making you a more coordinated athlete. So if you can do a bunch of great dynamic movements, you know, you're building coordination, you're building balance, you're building that athleticism. Speaker 3: (49:56) Uh, and then there's drills. I think form drills are really important, uh, once or twice a week for most runners. This is really great to do that. And, you know, I never forget when I was in college, I went to this professional indoor track meet and I got to see Alan Webb who an American miler. He has the, uh, us mile record. I think he ran three 47 in the mile, just incredibly fast, powerful man. And before he was running the three K, he was on the infield doing a series of drills as part of his warmup. And I'm sitting there with my friends from college, we're all distance runners. We can do drills. You know, we kind of think of ourselves as you know, these good athletes and Alan Webb was doing drills that I've never seen before that were so credibly complex. And he looked lucid and smooth and graceful. Speaker 3: (50:47) And when you're able to move like that, you have much more control over your body. You're not going to get hurt as frequently, and you're going to have more control to run faster, you know, all of the small, subtle movements that allow you to accelerate to move around a competitor. You know, these were all really important. Um, and I know I'm going a little off track here, but I love, uh, the, uh, the other side of mobility training is the type of running that you're doing. You know, yes, we can work on mobility outside of running with drills, with dynamic flexibility movements and even things like foam rolling. But then when it comes to our training, I think including things that enhance mobility is just as important. So everything from, you know, let's make sure we're running hilly terrain, just because that is a whole different movement than running on flat ground. Speaker 3: (51:39) Um, let's make sure that we are running fast regularly, because that is a very, uh, a much bigger range of motion than just plotting along at a very easy effort. Um, and then there's, you know, everything from, uh, strength training, you know, are we getting in the gym to do some of those compound multi-joint movements that are so critical for, um, you know, strength and flexibility and coordination? You know, so there's a lot of different ways that we can work on mobility. Um, but I think it's, it's certainly not static stretching and it really encapsulates the dynamic flexibility movements, but then also what you're doing in your training to make sure that you can move well. Yep. Speaker 2: (52:20) Perfect. And, and that coordination and proprioception side of it is just absolutely essential to after, um, having, you know, you know, the story with my mum, um, and working with someone with a massive brain injury, we, you realize they have no that you're starting from scratch when it comes to proprioception balance coordination. So all of the little weak things that we just take for granted, as, you know, semi-healthy human beings is completely broken. And then you realize how important it is to do all these, um, you know, I love doing sort of primal type movements where you're, you're just doing practical everyday types of things that our ancestors would have done on a daily basis. And because we, you know, sit down and cheers for a lot part of the day or in cars or wherever we not getting all those little, uh, unusual, um, pulling and shifting and stretching and just those, all those little proprioception things and coordination things that we did when we were kids, even, you know, like we running around in the playground on the jungle germs, we were doing handstands, we were doing, you know, all sorts of movements, jumping over fences, balancing on things. Speaker 2: (53:32) If you think of all the stuff that you did as a kid, if he can start to involve some of those activities and do training plan and improve your whole, um, but all that sort of primal movement, uh, you know, coordination, things that can really help with your running as well. It can really help with your fitness and total, uh, not to mention yet your health overall. Um, I think that's a really important point. And having worked with some, with brain injury, realizing like just didn't have any of that balance sort of stuff, you, how, how much we lose over time as well. Um, as we get older, we seem to lose a heck of a lot of that stuff along the way. And we don't really realize that that Cartwheel, that I used to do that handstand, that I used to do that, uh, hanging all the jungle gyms that I used to do as a kid, I can no longer do it. Speaker 2: (54:22) And then all of a sudden you're at 40 or old, you try and do something and you're like, Oh, I can't do it anymore. Um, so it's trying to avoid that deterioration over time too. And that keeps you really well coordinated athletic person, not just a running person, cause sometimes you do see like, uh, older runners, um, as well, very foot cardiovascular wise, um, but very stiff and very, um, uh, not strong, a lot of sarcopenia losing muscle mass, uh, and not got godly coordination. So you gotta have all the pieces of the puzzle, I think is what we're saying here, right? Speaker 3: (55:04) Yeah, for sure. And you know, I have three little kids and one of my favorite ways to work in my mobility is to go to the playground with them and not sit on the bench and watch them play, but actually get in there and play tag run up and down. All the big structures do climbing on the monkey bars and playgrounds are a great place to identify and isolate your weaknesses. Because if you can, if you can't go up the big steps and you can't hang on something or, you know, fit your body through a small space, then you know, that's a mobility problem. And, you know, for anyone who thinks, you know, this level of coordination is not important for your running, then, you know, you can come watch my two and a half year old run down the sidewalk. He's not very coordinated and you can tell his form is his way off. And it's just a good illustration of the fact that as he gets older and as all of us build coordination, our stride becomes a lot smoother and fluid and graceful. And that really helps us not only conserve energy while we're out there running, but for then injuries because we don't have all these wasted movement patterns that are predisposing us to getting hurt. Speaker 2: (56:17) Absolutely. Jason, I want to be mindful of your time. You've been super generous today. It's been really exciting Speaker 3: (56:24) To be able to just chew the fat over, running in all the good aspects of run training program. Um, Jason, you, you have a massive website. Most people would have probably seen some of your work strengths running.com. Um, how else can people reach out to you? Um, and is there anything that you'd want to let know people people know about what you do? Oh, thanks Lisa. Yeah. I mean, strengthrunning.com is my home base. That's where you'll see the blog. That's where you'll see links to the strength running podcast, which is available in Apple music, Spotify, Stitcher, most of the major platforms. So those are the two major sources or platforms rather where you can find, you know, the content that I make. Uh, we have a video channel on YouTube as well, but, you know, considering that we talked so much about coordination and strength and movement, uh, you know, I do have a strength course at strengthrunning.com/strength that I think is really great. Speaker 3: (57:23) It kind of looks at a lot of the myths that runners believe about strength, training and addresses those and give some case studies and example exercises that, you know, I think forces runners to think differently about strength training, because like I mentioned earlier, it's not cross training. It's just part of the training that you have to do. So I think that's really important and runners can check that out if they're interested, but I'm also on social media. You can find me on Twitter or Instagram at Jasonfitz1, and you have any questions I'd be happy to help. Yeah. You're brilliant. You're brilliant, brilliant coach. You're brilliant role model. Uh, and, and I really thank you for your time today, cause it's been really, really cool just to treat the fact with you and to spend some time, um, different backgrounds, but, uh, we've come to very similar conclusions, which is interesting. Uh, and it's been really awesome to speak here today. So thank you very much, Jason. Well, thanks Lisa. And if I ever make it back to New Zealand, I'm going to hit you up for a, for a great trail run. Sounds awesome. But I'll be a little bit slower than you, right? Speaker 1: (58:30) That's it. This week for pushing the limits, be sure to write review and share with your friends and head over and visit Lisa and her team at lisatamati.com.

Become a LetsRun.com VIP: Join our Supporters Club: Exclusive content, exclusive discounts (extra 20% off running shoes right now), and if you sign-up by Sept 1 a free 1:59:40 GOAT T-shirt. Details here: https://www.letsrun.com/subscribe You fall racing season get cancelled? Just want to train smarter? The LetsRun.com Fall Training and Racing Program is here. Train with the best. Details here: https://www.letsrun.com/fall Running with the Buffaloes author Chris Lear was our surprise guest @ 66:32 to talk cheater spikes, gambling, whether Alan Webb & Adam Goucher are clean and stock picks. Before that -Karsten Warholm threatened the World Record in Stockholm, Donavan Brazier and Timothy Cheruiyot kept winning, Laura Muir kept impressing, London showed why it's the top marathon in the world, Galen Rupp & Mo Farah updates, and NCAA XC in the spring? Got feedback? Email pod@letsrun.com or call us 844-LETSRUN (844-538-7786) and hit option 7 to leave a voicemail. (Rojo's deep voice disappears 5 minutes in) Show notes: Start: Warholm in Stockholm, Warholm v Benjamin and Samba 9:37 Donavan Brazier, Laura Muir 20:11 Japanese 1500m record at Tokyo Olympic Stadium 25:41 London THE Marathon of 2020 34:55 Galen Rupp update 36:01 Forgotten Runner of the Week: Mo Farah 39:54 Virtual NYC Marathon, what marathons if any will take place in US this fall? 42:03 Will return of fans at NFL lead to return of racing? 48:54 Sunset Tour & King Cheserek, Final Big Friendly meet 56:35 NCAA XC in the Spring? 64:42 Message Board Thread of Week: The Obesification of the U.S. 66:32 Running with Buffaloes Author Chris Lear End- Bonus content: Rojo Rant PS Please tell one friend about us or rate and review us on apple podcasts. Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/4408cb98-9d93-4bea-a79e-a4c188603704

This week’s guest is Alan Webb the current American world record holder in the mile. Webb also represented Team USA at the 2004 Olympic games. Host Ron Meyer talks to Alan about his career to becoming an elite runner and why he joined the Catholic faith.

2016 Olympic 5,000m silver medallist Paul Chelimo joins us at 54:05 to talk about his amazing career, his rivalry with Lopez Lomong, not being scared, racism, his start in running, doping in Kenya and a whole lot more. Prior to that the LRC crew talks about the party they attended for Jim Ryun getting the Presidential Medal of Freedom from Donald Trump attended by Matthew Centrowitz and Alan Webb and then they break down all current running news. Full show notes below. Shhhh: Become a Founding Member of the LRC Supporters Club (and get a special gift if you follow the instructions in the podcast). Show notes:0:58 Fargo Marathon cancelled but XC racing in Connecticut1:45 LRC Founders Club Special for Podcast listeners (you have to listen to find out).5:33 LRC & Jim Ryun & Matthew Centrowitz & Alan Webb & Presidential Medal of Freedom15:12 Who is the Olympic 100m favorite? Trayvon Bromell is really back 9.90. 22:40 Shaunae Miller-Uibo 10.9824:59 Elijah Manangoi gets whereabouts suspension32:10 New shoe rules36:34 No Rojo Shelby Houlihan's career isn't better than Matthew Centrowitz's + Fast miles by Elle Purrier and American women45:39 London Marathon 2020!?48:45 Monaco 2020 get excited now!54:05 Paul Chelimo big talk Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/b4bb219c-3372-4279-9b7a-71144872b29e

Christian Coleman, the world's fastest man and the favorite for Olympic gold in 2021, may be banned from the sport after he is alleged for the second time to have missed drug test #3. Pro track and field is back with the Impossible Games, Rojo has a coaching tree and more. Our special guest at 61:26 is recent Penn graduate Nia Akins, who became the first 2020 collegian to sign a pro deal. Akins discusses her decision to join the Brooks Beasts, how she balanced training in college with 12-hour clinical rotations as a nursing major, what it's like being a Black female runner in 2020, and her fight to increase voter registration. Show notes: 2:53 Christian Coleman's test17:07 Impossible Games and Jakob Ingebrigtsen continuing to impress28:44 Track and field and road races not yet coming back but Trump indoor rally for 20,000?33:27 Keira D'Amato (née Carlstrom) 15:04 5000m41:45 Lamine Diack Trial44:10 1:48 by a high schooler John Lester and Rojo's coaching tree47:45 Alan Webb and $3,35049:40 Threads of week: People over 40 on here - what is the number one thing that young people should NOT take for granted There's going to be some big doping news this month 61:26 Guest Nia Akins joins us Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/dcd80d0a-05b7-412b-a43f-8431c75630ce

The show goes on with the world mourning the murder of George Floyd and we start by paying our respects. We end with guest Tyler Andrews joining us (73:20) to talk the Chaski Challenge and his attempt to break the marathon and 50k treadmills world records, plus setting a Mount Everest base camp FKT. The last week saw the Boston Marathon cancelled and Brown University cut its men's track and field team, one of its most racially diverse sports, in the name of diversity. Plus Colleen Quigley won the ESPN Peloton Challenge, Johnny Gregorek ran a 4:06 mile in a pair of Levis, doping and Lance Armstrong talk and a new special segment where we get Hot Takes from a podcast listener with a cool name- Joe Fast (who will be running for Jason Vigilante at Princeton next year). John Kellogg is officially out of retirement and the LetsRun.com Summer Training Program is here. Designed for high school and college runners, the goal is to set you up for a fall and lifetime of success. Sign up here. (and use code "podcast" to save $25) Show notes:0:00 George Floyd RIP + Comments from Michael Johnson5:23 Boston Marathon cancelled9:23 Brown University cuts men's track and field in name of diversity22:36 ESPN Peloton Challenge and Colleen Quigley > Rory McIlroy > Allyson Felix27:36 High schooler sub 4s and correction on Leo Daschbach 30:26 Johnny Gregorek Blue Jean Mile world record for NAMI + Alan Webb 3:46 Mile Talk36:50 Thoughts on Lance Armstrong 30:30 (Our podcast with Floyd Landis is here) + Alberto Salazar doping appeal date set44:17 Will doping go away? Good read on Abdi Nageeye, Dutch Record Holder, here52:30 New segment: Reader Hot Takes with high school senior Joe Fast: Canadian Abdullahi Hassan will win the next 10 NCAA titles, Alan Webb > Ryan Hall & Ritz, Mo Farah could have gotten the world records, Bryce Hoppel could be greater than Donavan Brazier?73:20 Tyler Andrews Talks Chaski Challenge and trying to break marathon, 50k treadmills World Records this weekend Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Please take a second to rate and review us on Itunes or gives us feedback at this link. https://pinecast.com/feedback/letsrun/b0339d08-8a6c-4858-b249-6598746ee2c0

Despite the COVID shutdown high schooler Leo Daschbach ran sub 4 in the Quarantine Clasico in California with a tremendous final lap to become the 11th high schooler in the US in the sub 4 club. Pros Nick Symmonds and Leah O'Connor got married (not to each other), Rojo discusses Des Linden's body fat percentage, we learn about the 6 figure poker win that helped fuel LetsRun.com, break down the Impossible Games, and discuss if all big city marathons are in trouble in 2020. Plus what is the best way to recover after a hard interval and does a belief in god help pro runners? Shh. The LetsRun.com Summer Training Program is Coming Soon. Keep checking the site or email summer@letsrun.com if you want to be notified when it launches. Show notes: Start: Daschbach Sub 4 + where does it rank, should it have been held, Andy Powell's recruiting...20:03 Alan Webb's 3:53 high school mile and 3:46 American record.25:48 London Marathon (and all big city marathons) in jeopardy for 2020?36:16 Japanese college coaches live with their athletes40:35 Des Linden's body fat percentage and threads of week46:54 Impossible Games in Norway and Team Ingebrigtsen vs Team Cheruiyot54:01 The 6 figure LRC poker win57:07 Mental focus of being a pro. Does a belief in god help? (Evan Jager and Nick Willis) 67:02 Nick Symmonds & Leah O'Connor get married (not to one another)71:34 Best way to recover after a hard interval? Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/ad96d4f6-7de0-489a-b905-e7312440a75b

In episode Lauren and Abby catch up about their week of training, run down the fast facts from the past week and have a fun debate ranking the distance events from favorite to least favorite. Things We Talked About: - Watch Leo Dashbach go sub-4 at the "Quarantine Clasico" here - Check out Brynn Brown's 3200m time trial on her Instagram here - Jacok Ingebritsen's Norwegian National Record run in the 5km - Watch the Team NN Bekele Documentary on their YouTube channel - Central Michigan cut their men's track & field program - Nick Symmonds & Leah O'Connor got both celebrated their weddings over the weekend (not to each other) --- Hand Off(s): Episode 47 of The Clean Sport Collective with Jim Ryun +  Episode 40 of the Run Free Training Podcast, a catch up with Dathan Ritzenhein, Alan Webb and Ryan Hall --- Follow Up + Running on Instagram here and on Twitter here Follow Lauren + Abby on Instagram Learn more about Up + Running Coaching here + sign up for the 10-Week Base Training Group Coaching Program here (use code "UPRUNNING" for $10 off registration!) --- Thank you to our partners Momentous and Inside Tracker. You can save $20 on your first purchase at livemomentous.com with code "UPRUNNING". Get 15% off your Inside Tracker purchase at insidetracker.com with code "UPANDRUNNING"

Alan Webb, Ryan Hall, and Dathan Ritzenhein rose to prominence in the early 2000s as members of the high school class of 2001. For their accomplishments as teens -- which included two Foot Locker Cross Country titles for Ritzenhein and a 3:53 high school mile record for Webb -- they were christened the "Big 3." Ever since, their careers have been linked, with each going on to break American records as professionals -- Webb in the mile (3:46.91), Ritzenhein in the 5,000 meters (12:56.27, since broken), and Hall in the half marathon (59:43). Hall also is still the fastest American ever at the marathon (2:04:58) from 2011 Boston. Ritzenhein joined Webb and Hall in retirement earlier this month, marking the end of an era in American distance running. The Big 3 bridged the gap between the low point of American distance running in the 1990s and the success of the late 2000s and 2010s, where it has become common for Americans to bring home medals from global championships. Amazingly, until Ritzenhein's retirement, Ritz, Webb, and Hall had never before gathered for a three-way conversation. We thought we had generated an incredible idea for LetsRun -- until Hall revealed he had had the same idea for his own podcast, which was published Wednesday! But the three of them had such a good time talking that they agreed to gather on Zoom for a second interview with LetsRun this week. Find out why Ritz had Webb's face on his dartboard as a high schooler, how Webb was able to beat Ritzenhein in their famous 10k showdown in 2006, which performances each believes was the best from their careers, their biggest lessons from the sport, Webb and Ritz's thoughts on their time with the Nike Oregon Project and Alberto Salazar's ban, and much more. And when you're done, be sure to check out Hall's podcast - https://anchor.fm/runfree/episodes/Episode-40-The-Big-Three-come-together-for-a-first-ever-three-way-conversation--Dathan-Ritzenhein--Alan-Webb--and-myself-eeanvt where the Big 3 talk about their first encounters and what it was like racing each other as high schoolers. We actually recorded this podcast as a zoom conference call so you can watch it you like at the following link on the LetsRun.com youtube page: https://www.youtube.com/watch?v=qseFTRDPnbs We've also typed up some of the highlights from our conversation which you can find on LetsRun.com: https://www.letsrun.com/news/2020/05/the-big-3-reunited-alan-webb-ryan-hall-dathan-ritzenhein-discuss-their-greatest-performances-biggest-lessons-much-more/ Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/5ed3d125-e0b9-4981-af0b-e8aa40e0c93e

In this episode newly retired Dathan (former American record holder in 5,000 meters in 12:56), Alan (American Record holder in the mile in 3:46), and myself (American record holder in the half marathon in 59:43) remember the good ol' days of our high school class of 2001, in which we were dubbed "the big three" by a writer, forever linking our careers.  We recall our first competitions against each other, how we inspired each other, the workout Alan crushed prior to running a national high school record in the mile (3:53...which still stands), how to push through pain, and speculated what it was that led to our respective breakthrough years.  

In this week's episode, Ryan and Alex sit down with the Mayor of Minneapolis Jacob Frey. Frey, a William & Mary alum, ran professional for Hansons-Brooks and Saucony after college and through 2008. Frey represented team USA at the 2007 PanAm Games where he finished 4th in the marathon (one spot from bronze medal), ran at the Olympic Marathon Trials and holds a marathon PR of 2:16. Frey talks about his transition from runner to Mayor and also speaks not only about how running plays a role in his personal life today, but how it has help shaped some of the decisions he has made for Minneapolis during the coronavirus pandemic. The Mayor discusses how he approaches tough daily decisions during this pandemic and also gives insight on what it was like to be on the receiving end of tweets from President Trump.

Our normal podcast returned but this was far from a normal podcast as podcasting history was made as for the first time in world history a six-day-old baby appeared on a podcast. Once we adjusted to our new female co-host, we spent most of the show debating who had the better career - Dathan Ritzenhein, Alan Webb or Ryan Hall? Along the way, Rojo ranted about the need for colleges to open up this fall, Tedd Ginn Jr was exposed as a liar, we wondered if World Athletics deserves more props for its anti-doping effectiveness, and much more. The podcast is sponsored by TheFeed.com. They've got everything you need to perform at your best and try and stay healthy. LetsRun.com co-founder Weldon Johnson recently his goody bag and is pumped. They have a new product -- BLDG Active's Anti-microbial Face and Hand Spray, which is a medical-grade solution you can take with you to spray on your hands and face. Go to TheFeed.com/Letsrun for more info and use code LETSRUN to save 15% off your entire order. Show notes: 0:00 For the first 12 plus minutes, we talk about Tracksmith signing Mary Cain and Nick Willis. 15:22 Rojo rants about the need for colleges to open in the fall as the stats show Covid-19 is less dangerous than the flu for that age group. 21:32 Wejo and his 6-day old daughter join the show. 26:14 Who had the better career - Ritz, Webb or Hall? 53:27 HSer Ryan Schoppe runs 4:00.8, Tedd Ginn Jr says he beat Usain Bolt in HS. 59:14 Russian doping and Ivy League doping - Gabby Thomas doping suspension. 65:29 Ahmaud Arbery tragedy Got audio feedback for the show? Fake Galen Rupp where are you? Call 844-LETSRUN (844-538-7786) and hit option 7. Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/f0023f17-ada6-49b0-958d-56ea61ae238d

Recently the LetsRun.com visitors voted US marathon record holder Deena Kastor as the greatest US women's distance runner in history. To mark the occasion, we invited Deena to be on our podcast. Before we could have her on, however, she told us she wanted to answer questions from the fans on our messageboard which she did last week. Her responses were amazing so check it out now if you haven't read it. https://www.letsrun.com/forum/flat_read.php?thread=9994777 While you are reading things, read this piece we did on Kastor early in 2007 after she finished her amazing 2006 season during which she set US records in the half-marathon and marathon. https://www.letsrun.com/news/2020/04/lrc-visitors-vote-jim-ryun-denna-kastor-as-the-greatest-mens-and-womens-american-distance-runners-of-all-time/ The podcast is sponsored by TheFeed.com. They've got everything you need to perform at your best and try and stay healthy. LetsRun.com co-founder Weldon Johnson just got his goody back and is pumped. They have a new product - BLDG Active's Anti-microbial Face and Hand Spray which is a medical-grade solution you can take with you to spray on your hands and face. Go to TheFeed.com/Letsrun for more info and use code LETSRUN to save 15% off your entire order. Show notes: 0:01 Deena talks about her start in the sport and how she struggled with being labeled as "talented." 3:02 Deena talks about how she viewed herself as a failure in the sport but how that all changed once she got with coach Joe Vigil. 9:06 Deena talks bout her college career, how she was running just for gear when she got out, and how she was thrilled to eventually get $12,000 a year, but how that's all changed now for new college grads thanks to the "Alan Webb" effect. 13:40 Deena talks about her American records and how she's thrilled Molly Huddle broke her half marathon record as she knows Huddle is clean. 21:05 Deena talks about her amazing success in xc. 27:07 Deena talks about what it was like to have Ryan Hall and Meb Keflezighi as teammates and others like Morgan Uceny. 30:01 The talk turns to Deena's amazing 2005 Chicago Marathon victory where she as on 2:18 pace but totally blew up and only won by 5 seconds and her amazing 2016 season during which set American records in the half and full marathons, but a season during which she was sent home from her training camp for being a 'primadonna' and one which she called a disappointment at the time. 38:06 Deena talks about why the roads are her favorite surface 41:28 Deena talks about why she'd love to on a run with Abebe Bikila and why she thinks Joan Benoit Samuelson is the greatest women's American distance runner ever. 45:44 Deena talks about her favorite American runners of today. 50:38 The conversation turns to doping and how Deena responds when people ask if she was dirty. Deena reveals a story about how she was disgusted to see everyone puffing on an inhaler before her first big European track race. 61:31 We finally talk about Deena's Olympic bronze in the marathon 63:41 Deena tells us what she views as her greatest accomplishment and tell us how she wants to break 2:30 in Berlin next year. Got audio feedback for the show? Fake Galen Rupp where are you? Call 844-LETSRUN (844-538-7786) and hit option 7. More: https://www.letsrun.com/events/letsrun-coms-greatest-american-distance-runner-of-all-time/ Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/ee034794-615e-452a-abd3-8e113007dda5

Alan Webb is the American record-holder in the mile with a time of 3:46. But before he set that record he was a high school phenom, breaking Jim Ryun's high school mile record with a stunning 3:53 at the Prefontaine Classic in Eugene, Oregon. We dive into his background as a youth athlete and his progression up to the day of the 3:53. Twitter: @alan_webb1Instagram: alanwebb1Sponsor Information:Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/Follow Us:Twitter: @LabXlr8Instagram: xlr8performancelabWebsite: www.xlr8-performancelab.com  Email: info@xlr8-performancelab.com

Jon and Bryan talk about Daniel Newman's Process of Design Squiggle as a mental model for understanding complicated processes (1:00). Then they discuss the problem with comparing where you are to others, especially when you are just starting (18:20). Finally Bryan introduces the concept of a "Skills Network" and how we can strategically develop our skills to create new opportunities (33:00).Recorded May 7, 2020.Reference Links:The Newman Design Squiggle and Finding Your Purpose - Go Be More BlogDeveloping Your "Skills Network" and the Importance of Multiplier Skills - Go Be More BlogVon Ware - Ware StudiosU2's Beginnings - The SunCarlin Isles - YouTubeHosts:Bryan Green, Go Be More BlogJon Rankin, @chasejonrankin, Go Be MoreLinks:Go Be More websiteGo Be More YouTube ChannelFeedbackSubscribe:iTunesSpotifyGooglePocket Casts

This week we devote the entire show to talking to Jim Ryun - the athlete that the LetsRun.com visitors recently voted as the Greatest American Distance Runner of All-Time. During our talk, Ryun talks about his entire career, during which he ran sub-4 and made the Olympics in high school before being named Sports Illustrated Sportsman of the Year during his freshman year of college as he broke the mile WR and met his future wife on the same day. Along the way we of course talk about the 1968 and 1972 Olympics. In 1968, Jim snagged the silver and we point out that if you convert his time for altitude, he ran the equivalent of 3:29 for 1500 in the process according to the NCAA. We also talk about current track and field stars and Jim talks about the relationship he's had with Alan Webb and Matthew Centrowitz. Details appear in the show notes below. The podcast is sponsored by TheFeed.com. They've got everything you need to perform at your best and try and stay healthy. LetsRun.com co-founder Weldon Johnson just got his goody back and is pumped. They have a new product - BLDG Active's Anti-microbial Face and Hand Spray which is a medical-grade solution you can take with you to spray on your hands and face. Go to TheFeed.com/Letsrun for more info and use code LETSRUN to save 15% off your entire order. Also, why don't you check out Jim Ryun's running camp? Normally it's for high schoolers but this year it's going online and will be virtual so there is no age limit. Check it out at RyunRunning.com. Show Notes: Start: Intro and then Jim reacts to being named the Greatest American Distance Runner of All-Time by LetsRun.com and talks about making the Olympics at age 17. 4:58 Jim talks about how he found running after being cut from the church baseball team and how he ran 100-mile weeks in HS. 9:15 We talk about Jim's 3:51.1 mile WR and wonder what it would have been on a modern synthetic track. Jim says it felt like one of the "easiest races of his life." 11:57 The talk turns to Ryun's training under Bob Timmons which included 4 workouts per week 15:20 The talk turns to running sub-4 miles in HS and Ryun talks about how after just his 4th HS race coach Timmons told him he thought he could be first US HS to break 4:00. 23:40 Jim talks about the one time he lost a high school track race 26:23 Jim talks about how he almost went to Oregon State. 31:25 Jim talks about how when he was in college freshman weren't allowed to compete in the NCAA but he still managed to be named Sports Illustrated Sportsman of the Year that year and how on the same day he set the WR in the mile, he met his future wife, only he didn't know it at the time. 34:43  Jim talks about the 1968 Olympics in Mexico City. He calls the decision to hold it at altitude was a mistake but says his silver medal run was one of his best runs ever. We point out that according to the NCAA he ran the equivalent of a 3:29 1500. 45:13   More 1968 talk as we ask Jim about how much his training was limited by Mono that year. 50:08 Jim talks about how he wanted to redshirt in 1969 but coach Timmons didn't let him. 56:17 Jim talks about the 1972 Olympics - a race Seb Coe thinks he would have won had he not been tripped 64:35   Does Jim still watch track and field these days? Who is his favorite athlete? Jim talks about his interactions with both Alan Webb and Matthew Centrowitz. Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Find out more at http://podcast.letsrun.com Send us your feedback online: https://pinecast.com/feedback/letsrun/6d2dbceb-e37f-48bf-af81-a9827f1234fe

Two-time Olympian Lopez Lomong discusses the Olympic postponement, his current fundraising efforts, his rivalry with Paul Chelimo and what he learned from Alan Webb.

Former US 800m star, Youtube personality and RunGum CEO Nick Symmonds joins us to talk his fascinating career, what it's like to be a pro, the highs and lows (depression and suicidal thoughts), and much much more including his date with Paris Hilton. Before that we get you caught up on the running world, April Fools, plays whose running career would you rather have and we rank the backyard and balcony COVID-19 marathon performances. Podcast is sponsored by TheFeed.com. They've got everything you need to perform at your best and try and stay healthy. They're sending our team their Immunity boosting packs as well as a fresh supply of Maurten and their new Airofit device. Go to TheFeed.com/Letsrun to see all their products and use code LETSRUN to save 15%. Show notes8:19 Oops we fell for Nikki Hiltz's April Fools joke saying she got married.11:47 Eliud Kipchoge in GQ16:51 Olympic date set and some aren't happy it was set + USOPC requests bailout money25:00 Whose career would you rather have? Ajee' Wilson, Shelby Houlihan or Emma Coburn?36:49 What fall marathon(s) should Galen Rupp and Geoffrey Kamworor run?44:25 Backyard and balcony marathons ranked52:54 Rojo goes running and gets some explicit music on his app57:11 Nick Symmonds big interviewStart - would he rather have Alan Webb's career?67:23 Nick's biggest appearance fee/ biggest rival77:21 Greatest moment in career?85:12 Difficulties of pro running career/ depression / suicidal thoughts90:43 Nick's post running life - date with Paris Hilton96:31 Making money - being CEO of RunGum/ Youtube channel112:57 Can Donavan Brazier break world record? - Can David Rudisha medal again? Need new shoes? Check out the best shoe revies on the planet. *CDC Guidelines on Covid-19 Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun Please rate and review us on itunes or gives us feedback here or by calling 844-LETSRUN. Hit option 7 to leave audio for the podcast. https://pinecast.com/feedback/letsrun/0a550c52-a2a0-458e-857c-40eef6880970

The Tokyo Olympics are officially postponed and we break down what it means and talk about how the running world is adapting. Plus, we start the debate of who is the best distance runner of all-time, show our love for Alan Webb, have Rojo's rant and special Sean Brosnan., who is arguably the top high school coach in America right now (he coaches the NXN boys team champion Newbury Park and individual champ Nico Young) Brosnan talks what his runners are doing with the coranvirus shutdown and his rise to the top of coaching ranks in 4 quick years. Prior to coaching Brosnan was a journeyman runner who picked the brains of Alberto Salazar, Jerry Schumacher, Scott Simmons, Joe Vigil, Brad Hudson and many more. He's the new Kevin Bacon of the running world. Podcast is sponsored by TheFeed.com. They've got everything you need to perform at your best and try and stay healthy. They're sending our team their Immunity boosting packs as well as a fresh supply of Maurten and their new Airofit device. Go to TheFeed.com/Letsrun to see all their products and use code LETSRUN to save 15%. Detailed show notes:7:02 Toyko postponed and what it means for 2021, 2022...10:08 Noah Lyles likes off years16:50 Pro runners and everyone else are adopting dogs, Paul Chelimo (video) and Jordan Hasay (video) entertain on Social media.22:37 USAs in 2020 in Eugene?24:50 Rojo's rant28:11 Greatest American distance runner of all-time brackets coming33:04 Email of week on multiple of 6 challenge39:01 Whose career would you rather have Alan Webb or Nick Symmonds?Who would win in a one-off race Webb or Matthew Centrowitz?48:08 Crazy doping stories50:57 Big interview with Sean Brosnan who in 4 years has gone from not coaching to 63:51 The college recruiting process and how involved was he in talking to Mike Smith and Mark Wetmore?66:06 Picking the top coaches' minds: Alberto Salazar, Mike Smith, Joe Vigil, Scott Simmons, Jerry Schumacher, Steve Scott...70:45 Sean's running career and how he got started in coaching and thought about quitting in year 182:18 Why are high school kids so fast today?End: His team's training, drills, when he first met Nico, criticism and more.... Need new shoes? Check out the best shoe revies on the planet. *CDC Guidelines on Covid-19 Support LetsRun.com's Track Talk by contributing to their Tip Jar: https://tips.pinecast.com/jar/letsrun We'd love your feedback. Rate and review us on itunes or give us feedback here. https://pinecast.com/feedback/letsrun/61d0ac01-744c-4875-9487-4bd3c8fda8d5

Nick Willis sits down in New York City for a long-awaited conversation to look back at his remarkable career thus far. In this episode, we'll go through everything from growing up in Lower Hutt, New Zealand and his start in athletics with his brother, Steve, to his recent streak of 18 consecutive years of breaking four minutes for the mile. More in this episode: Nick's early interest in skateboarding and then finally turning the page to track and field Arriving at Michigan after the Alan Webb hype and the start of his relationship with coach Ron Warhurst His wife's development as a coach Breaking the New Zealand 1,500 meter record in 2005 and the start of his professional career Losing his passport and rookie mistakes of his first professional year Being a student of the sport even now by reading about track and field greats Get in Nick's shoes for the 2008, 2012 and 2016 Olympic 1,500-meter final Thoughts on Rashid Ramzi, Asbel Kiprop and competing against dirty athletes Drowning out the skepticism and dark cloud of the sport's problems of doping Theory of longevity (via Spikes Mag): Sleep, Patience and Having his family with him 2020 and how much longer he could keep going Lots of wisdom shared in this episode. Enjoy. Recommended reading: "Longevity" by Nick Willis | SPIKES Follow Nick on Instagram: https://www.instagram.com/willisnick/ ❤️ Support for this episode comes from Stryd. They’re helping ensure that you nail the perfect pacing strategy so you can keep a consistent effort in challenging conditions - all in real-time. I’m digging all the data that it’s collecting and you’ll see a bunch of people wearing them on their shoes at the US Olympic Marathon Trials. Learn more by visiting STRYD.COM/CITIUS Podcast episode cover photo by Kevin Morris: https://www.instagram.com/kevmofoto/ ▶ Follow us: twitter.com/CitiusMag instagram.com/citiusmag facebook.com/citiusmag ✩ Connect with Chris Email: chris@citiusmag.com twitter.com/ChrisChavez instagram.com/chris_j_chavez

Since Lausanne wrapped up about 45 minutes before we recorded, we got to recap that fresh slab of race results, and we covered everything from Pre last weekend. Plus: Wester States, Peachtree, Rio Corruption, Brooks Beasts, Alan Webb, and more! The 1609 Podcast is a proud member of the CITIUS MAG Podcast Family! For more running content, check out @CITIUSMAG on twitter or citiusmag.com. Catch us at @1609pod on social and Patreon or at 1609pod@gmail.com!

This episode begins with a short introduction including announcements about a live podcast recording at Rogue on May 17th with Michael Wardian and Charlie Engle. We will do a run at 6 pm and then Q&A with Michael and Charlie at 6:45/7:00 pm. You can find event details here: https://www.facebook.com/events/300818644149908/ Then at 7:15 into the episode, the audio begins from my live (with audience) recording with Chris Lear. We talk about the story behind the book Running with the Buffaloes and about how he dropped everything to pursue this idea. We talk about his methods to capture the story and how he made ends meet with his job at CompUSA while finishing the manuscript. Then, we talk about the story itself and what he learned from Adam Goucher, Mark Wetmore, and the team. Plus, we dig into his second book Sub 4:00 about Alan Webb in his first and only season at the University of Michigan and then find out where Chris is now. 

If you don't follow the sport of ultrarunning outside of the big trail races, you may not know the name Geoff Burns…but you should. Geoff is one of the top road ultramarathoners in the US; he is the 2016 national champion at 100K, and has finished fifth at each of the last two 100K World Championships. He's also a doctoral student in biomechanics at the University of Michigan, and he joined the show to help get us back in touch with our science-of-the-sport roots. We talked about running for the Wolverines (2:30), his recent research on stride frequency (9:30) and the implications it has for training and racing (28:00), the utility of wearable power meters for runners (36:30), representing the US in international competition (45:20), his experience at Comrades (where he placed 12th) in 2018 (52:30), his plans for 2019, and more.LinksGeoff's paper in JAPAlex Hutchinson's article on Geoff's research (our interview with Alex here)Chris Lear's Sub-4:00, about Alan Webb and Michigan runningDesert Island Picks: The Brothers Karamazov by Fyodor Dostoefsky, Born to Run by Bruce Springsteen, Trader Joe's Beef Tamales, Taylor's 1963 Vintage Port

Welcome to episode 77 of the Final Surge podcast where we talk to coach Steve Palladino on Power meters for runners. Back in episode 61 we addressed power with Jim Vance, today we take another look at it and dive deeper into the numbers and success stories. If you want to get even more information make sure you check out Steve's power Facebook group which you can find in the show notes.    Can you tell us about your background and how you got involved in running Ran in middle/high school (4:27 mile) Ran in Jr College then U California David Post-collegiate ran 2:16 at Boston in 1979 and ran for Adidas Then became podiatrist  Started running again late 30's In 40's started competitive cycling and was an early adapter to power meters for bikes A lot of questions still on power for running, why are you such a fan of running with power? Power is an output, closest measure of what is going on metabolically to produce our movement Power will show similar effort on track, on roads or even on a dirt hilly trail Can take a workout easily off the track with power and will get same workout effects  You mentioned perceived exertion. Alex Hutchinson did a piece recently in Outside Magazine that I thought was very fair taking a look at some of the issues he has with power for running. I have been using a Stryd power meter myself recently and have become a fan, but he has some good points. So why do we need a power meter when we have RPE? Power calibrates RPE and RPE modulates power. There are days when your RPE are a little off and power will help you recalibrate RPE on those days.  They fine-tune each other If you look at Galen Rupp or Alan Webb or Kellyn Taylor these are professional runners who are having a lot of success in their sport and not needing power, so what does this really solve, what is missing? Coaches have had success and a lot is on the track so when on track pace works well Power you can take it off the track onto a trail or road and do similar workout Elites just have not identified it yet and it is starting to make some inroads Just like cycling started out as a fringe thing, now all elites use it With triathlons I can see coming off the bike your legs are tired and running with power may be able to inform how you are feeling. But for someone who is just running an open 10k on fresh legs is power that important? Triathletes will benefit from the data, but variable is what type of power can you produce after a bike ride Fresh 10k power can be very beneficial for pacing and to keep you where you need to be for a whole race Elites are racing athletes where age groupers are more racing for a time so different benefits We recently added your power Zones to our Final surge platform, Can you talk about how you use zones? Added more than Stryd has Looked at a lot of races so has been able to adjust and finer tune power zones Upper-end zones have more than other systems based on race ranges and information To get your zones you need FTP or your functional threshold power, how do you get that base number? There are several ways to estimate Critical Power Test - 3 minute and 9-minute test Recent 5k-10k race Comes out to about lactate threshold power  A key number is running that you like to focus on is running effectiveness, and I know this is something we are looking at adding to our system, what is running effectiveness? How effective you are at converting power to speed Important metric  Let’s give an example of how this can change. Let’s say you have a runner who’s running FTP is 350 at 8:00 pace and you train for a few weeks and now you get an FTP of 350 but at 7:45 pace, does that mean the running effectiveness has changed? Yes, getting more speed at same power Slow moving metric, but can get improvement What can I do to improve my running effectiveness? Somethings we know and some are still unknown Leg Spring Stiffness - by weight training/plyos/hills Form issues can be improved, horizontal power issues Improve running economy You mentioned running spring stiffness and vertical oscillation, and there are a lot of numbers that power looks at. So I finish a run and log in to look at my Stryd numbers? What should I be really tracking and looking at? Is it my Run Stress Score, or running effectiveness or leg stiffness or what do I need to focus on? Don't want paralysis by analysis  Look at power and power to weight Running effectiveness Leg Spring Stiffness Horizontal Power Those are the main ones, others are secondary and help break down the above primary numbers If someone is looking at this and wants to try it, most plans they are following on the internet are not power plans. How can they look at a workout and modify it for power? If you know your power zones and reference them can translate Turn distances into durations Easier to take those off track and onto other surfaces You mentioned coaching high school athletes and that you have been using power with your high school kids, can you talk about how that has been going with them? Not every kid, but one from each group of similar ability Training load can be monitored easier to make sure stays where it needs to be   You have trained some athletes to amazing big PR stories using power. Can you tell us about one or two of those as a demonstration of how power really helped? How can things like snow effect power? Power doesn't change but running effectiveness/pace changes Where do you think this goes from here? What needs to happen for it to make a big breakthrough like power for bikes have? Seeing success over and over So many metrics need to focus on simplification Success stories getting shared Final Surge 5 questions in under a minute Favorite endurance/running book? - Lore of Running Current trainers you are wearing? - Hoka Stinson Favorite race? - Boston Marathon Favorite recovery meal or recovery drink? - Burrito Your favorite workout - Long Run with spice Pallidino Power Project Facebook Group  

This week, we welcome a very special guest and good friend, Alan Webb. As many of you know, Alan is the fastest American miler to ever walk the planet. He’s run the fastest mile in the 21st century. To reach

Welcome to episode 73 of the Final Surge Podcast. We have had some great runners on this podcast. Neely Spence Gracey, Nick Willis, Nick Symmonds, Dathan Ritzehein, Kim Conley and more, but maybe none has had a bigger influence on the running scene, especially the American running scene like today's guest. Today we welcome American mile record holder, Alan Webb. Alan retired from running in 2014 and has not been seen much around the running community since then, but that is about to change. Alan is part of a group starting a new coaching service called RunDoyen. We talk to Alan about the goals of the business and how you or anyone else can get personalized coaching from him and other professional runners. We also spend a little time talking about his training and the state of American middle distance running. Please remember to share this podcast on social media.    Before we get to some questions about your career, let’s find out what you have been up to for the last three years. How is the truck repair business? Business has been great There is a new site and Twitter account popping up called RunDoyen. It has listed yourself, Tara Welling, Ryan Vail, Aaron Braun, Jessica Tonn and more. A tweet said you are launching a new concept that reinvents the way the running community connects. Can you tell us what this project is? Coaching site, schedule time with one of the coaches Video chat Final Surge training logs Message board system Access to professional runners Will it be a monthly membership service? Purchase Time Purchase Training Plans No monthly fee, packages that are over the course of a training block What type of training plans are you offering? Mile to marathon Not limiting to one distance, offering variety If someone is interested in working with you in a mile program, what is the timeframe? Customized to individual Would prefer more time 2-3-6 months to develop Looking to build relationships long-term What was it about this idea that got you excited to get involved in it? Easy to use packaged online system Can help people around world to work with different people What else can people expect? Drills, strength training, other things integrated into the training plan Communication between athlete and coach on daily basis Athlete tells us what is going on so we can make adjustments What type of feedback are you looking for with communications from your clients? What actually got done How you are feeling, how run went Any questions they have for the coaches Video appointments for communications too Are nutrition and physical therapist you have listed on site included? Different packages Can schedule time with other specialists These are well-known professionals, what type of client you will be working with? We are all looking for variety More geared towards non-professionals People looking to improve We know your work ethic and how hard you hit it on your workout days. What is your coaching philosophy? There are times you need to hit it hard, but also time for recovery Recovery balance is important Recovery helps keep you healthy Will you personally be working with someone who wants to run a longer distance like a marathon? Yes, looking forward to it When you ran you were known as someone who liked to hit the weight room and hit workouts hard. Was that something specific to Alan Webb or would you incorporate this into your athletes you are working with too? That was specific to me More important for me as a miler than a marathon runner Strength training is important, but specific to athlete Amount/intensity needs to adjust to event/athlete We had Jonathan Marcus on recently and talked about some of your workouts, will be dusting off your training logs to bring some of those back? Some of it for sure Will be adapted to the athlete/event Some of the basic workouts are great, fun, tough One of the workouts was a shorter 100's do you remember what your paces were? 400-800 goal race pace Really fast going hard Hardened to faster pace to take edge off the mile Do you have all your old running logs? Lost some, but have many of them  A few high school years have a few lost Have quite a bit It has been three years since you retired if you could paint a picture of what that time has looked like? Tore ALC so personal running has taken a dive 2 and 5 year old are handfuls, but going great Wife Julia getting ready to run her first marathon Do you have any running goals for the future? Would love to run a marathon Would be just to get through it Nick Symmonds is my inspiration Have to get ACL fixed first You are arguably the greatest US middle distance runner of all time. So when you looked at retiring, why truck repair? Good growth market Enjoyed learning a new skill and been fun I want to ask you about the mile. When Steve Scott set it, it stood for 25 years before you broke it in 2007. And now it has been another decade and no one has touched it. Why do you think this has been so hard to break? It is a fast time Have to be on and everything go right To stay at the level is difficult, tough to get there You ran 3:46, that is a well respected time. Is American middle distance running progressing the way it should be? Yes, we are progressing the right direction We are getting medals in major championship races We are seeing on a consistent basis success in big races Big pipeline coming up High School runners are now breaking 4 minutes on a regular basis What do you think has been the biggest reason for the resurgence? Internet makes it easier to be a track fan What advice do you have for young high school runners? Persevere and don't worry about people running faster Different runners develop at different ages You had times in your career that you were plagued by injuries. Looking back at it now is there anything you think you would have done differently? Would have added in more recovery Would have been a little more conservative in workouts Better perspective Final Surge 5 questions in under a minute Favorite endurance/running book? - Perfect Mile Current trainers you are wearing? - Nike Structure Triax Favorite race? - American Mile Record Favorite recovery meal or recovery drink? - Spaghetti  Your favorite workout - 800's, 8x800 Resources RunDoyen on Twitter RunDoyen Website Alan Webb on Twitter Alan Webb American record mile race

Alan Webb, the American record holder in the mile, joins the CITIUS MAG Podcast to take a trip down memory lane and catch up on what he's up to nowadays. Webb retired from track in 2014 and then made a run for the 2016 Olympics in the triathlon. The triathlon chapter did not pan out as planned and he now owns a truck repair business in Oregon. "For me, I started to kind of take on a different mentality," Webb says. "I started to enjoy watching others be in that moment. You kind of know when someone is building that momentum and seeing it...You just have a genuine appreciation of someone going through something you felt...It changed for me and that's when I started to know that it was time to step away." "It became hard to genuinely give it everything I had," Webb adds. "I couldn't dig down deep like I used to. That's when I was like 'You're not digging!' It was hard. It was honestly hard mentally to dig down deep. I wasn't what I would recommend to someone else. If I was coaching I wouldn't want them to do what I was doing...I would give up sometimes. That was hard. Knowing I was doing that." We delve into the magic of that 2007 season and what the impact was of that 3:46.91 at a tiny meet in in Brasschaat, Belgium. We did start to think about how long does he think the record will stand. The closest someone has come is 3:50.53 by Matt Centrowitz in May 2014 and that’s still 4 seconds off. Among the questions explored: What was it like stepping off the track at the Millrose Games and retiring at 31 years old? Does he believe in the idea that runners who thrive so early in their careers simply can’t maintain that peak? We get the full rundown on Webb's weight room training including how much he would bench before his races and what his routine was.  What's the deepest that he's ever had to dig for a race? As he begins his coaching career soon, what coach from his career does he think he may resonate the most with? He was coached by Scott Raczko, Alberto Salazar, Ron Warhurst, Jason Vigilante, Jerry Schumacher and Jon Marcus in his career. Whose career would you rather have: Webb's, Ryan Hall's, or Dathan Ritzenhein's? Can Webb make the case for why they should pick him? Or does he have a different opinion? We take a few listener questions and more. ------- This episode was brought to you by Maurten. It’s the world’s most carbohydrate-rich sports drink and it’s being used by the top marathoners in the world. Eliud Kipchoge used it during the Breaking2 attempt and the Berlin Marathon. Kenenisa Bekele has been using it since winning the 2016 Berlin Marathon. Mo Farah even used it prior to his gold medal runs at the world championships. It worked for me at the Berlin/New York City Marathons and it could work for you. They have two drinks with 40 or 80 grams of carbohydrates and they’re now available in the U.S. Check them out today at Maurten.com CITIUS MAG PODCAST LISTENERS GET 20% OFF THEIR NEXT ORDER: Use promo code CMP20 at checkout.

Coogan's, America's most iconic track and field bar, is set to shutter its doors in May due to exorbitant rent increases in the Washington Heights neighborhood of New York City. Jojo is joined by Kevin Sully, the newest member of the FloTrack content team, to interview co-owner Peter Walsh about plans to save the bar, excitement for one final blow-out Millrose Games after-party, what they're going to do with all of the track and field memorabilia that covers the walls, and how a dying bar in a working-class neighborhood is perhaps analogous to the status of track in the greater sports world. We also discuss which dessert on the menu is most popular - the Carl Lewis or the Matt Centrowitz, the Alan Webb or the Drew Hunter?

We kick off 2018 on the CITIUS MAG Podcast by chatting at length with two-time Olympian and three-time NCAA champion Andrew Wheating. He announced his retirement from professional running on Thursday afternoon with a letter to professional running. We caught up on Friday morning for a long conversation looking back at his career and what comes next for him. We discuss Wheating's magical 2010 season, where he ran 3:30.90 at the Monaco Diamond League. (There's some good first-person recounting of that race.) The time now ranks as the fifth-fastest by an American of all-time. But we take a look at some of the runners that have run that fast and what happened afterward in their career. Running 3:30 is no joke but does it take a toll on the future? "I remember telling a friend of mine to respect what you've run because it may not happen again,"  Wheating says. "To take it for granted, you can really miss out on opportunity. Keep that open-minded spirit. 3:30 is not something to joke about and I kept thinking 'Eh, it can be something that I can do forever.' Once you turn it into that, it starts to get a little harder and disappointment starts to creep in. I'm not quite sure why it never happened again. These things just happen. It's just a day I'll never forget." Of course we discuss the NCAA 1,500 meter sweep and the 2008 U.S. Olympic Trials. We'll break out a few more quotes from Wheating in the coming days but that was one that really stood out. Among the other topics discussed on the podcast: -  Wheating's relationship with Vin Lannana and how it changed over time -  What it's like for him to re-watch the 2008 U.S. Olympic Trials 800m race and what he prefers instead - An attempt to fake a rivalry between him and Matt Centrowitz - The hardest workout that he's ever run before that 3:30 in Monaco - Kobe Bryant at the 2008 Olympic Opening Ceremonies - The pressure that comes with a big contract - Wheating does race commentary on a hypthetical all-time U.S. 1,500m race between him, Matt Centrowitz, Bernard Lagat, Alan Webb, Sydney Maree and Leo Manzano. - His Mt. Rushmore of Oregon distance runners Wheating also takes questions from the listeners including a campaign for us to bring back puka shell necklaces. All that and more on the latest episode of The CITIUS MAG Podcast. ------- ------ This episode was brought to you by Maurten. If you’re interested in marathon investigations then there’s a chance that you’re also a marathon or road runner. If so, you should fuel properly for those long distance races and we recommend Maurten. It’s the world’s most carbohydrate-rich sports drink and it’s being used by the top marathoners in the world. Eliud Kipchoge used it during the Breaking2 attempt and the Berlin Marathon. Kenenisa Bekele has been using it since winning the 2016 Berlin Marathon. Mo Farah even used it prior to his gold medal runs at the world championships. It worked for me at the Berlin Marathon and it could work for you. They have two drinks with 40 or 80 grams of carbohydrates and they’re now available in the U.S. Check them out today at Maurten.com CITIUS MAG PODCAST LISTENERS GET 20% OFF THEIR NEXT ORDER: Use promo code CMP20 at checkout.

Welcome to episode 70 of the Final Surge Podcast, our first release of 2018. Today we welcome back coach Jonathan Marcus of High Performance West who is also the co-host of the On Coaching Podcast. In this episode, we find out what Jonathan is up to since our first visit over a year ago and take some questions our listeners sent in. Remember if you like the podcast please share it with a friend or on Facebook or FinalSurge where we can be found @FinalSurge.   What is going on with High Performance West? Goal January 5th Full Launch Workout of the day Story/thought of the day Will continue doing daily post with workout and story of the day Have over 5,000 workouts written down to pick from You recently had a workout from Nick Symmonds. Jerry and Alberto Salazar are two of greatest coaches around and you have stated they are influences on you.  They are big believers in lots of high-end aerobic development, but Nick's workout was anything but. Talk a little his workout and what you took from it? Very fast, 400m and faster pace Have to be cautious and keep people healthy too Learn from your mentors, but find your own flavor and thoughts What advice do you have for coaches who read your site and the workouts of the day and how they should employ them? Designed to make you think Give you the why and how they did it Context of how it fit in Purpose is to get you thinking and growing What is your other project Coaching With Craft Goal is short 5-minute videos Contribute to the community of coaches We wanted to open it up to some of our listeners and we gathered questions from them so let's get into them. I have heard you talk about doing workouts in a way so that after the hard effort you clear lactate with more aerobic running. I have also heard you say that most of what we know about lactate acid is a myth from the 80’s. What do we know and what should we keep in mind? I do mostly 5k-10k road races with 1 track workout a week. Common interpretation lactate acid is a wall/barrier Lactate is a fuel source  We get to a tipping point where we cannot keep up and acidosis happens Acidosis turns the muscles off Lactate Flush: Since we can buffer, if we give it enough of a buffer then can turn it around to be fuel 400s at 2k pace with 60 seconds rest. At a point, you will be cooked, but what you can do is flushes at 1/2 marathon to marathon pace for 200m, then easy 200, after about 3-4 of them lactate will reset to a point where using lactate as fuel. Father of a runner who took over the school's indoor track distance team after they were left coachless had a few questions: What should the warmups-drills-exercises look like? Keep it fun Jay Johnson Lunge Matrix videos Good team bonding time Good to have drill set A/B Observe and watch You mentioned minimum effective dose often, when do you know when that has been reached? Make sure there is enough left they can do what they need to do tomorrow Watch over time what they can handle I am a 33-year-old runner who has been running for 3 years. I started for weight loss and fell in love with the sport. I just broke 20 minutes in the 5k which has been a goal for a year. You talk about looking at the canvass and seeing what is missing. That is what I should be working on. How do you know what that thing is? You don't know what you don't know What problems do you need to find a solution to The problems that arise formulate the questions I have been coaching xc/indoor/outdoor distance for 4 years. I have done a good job developing 1&2 mile runners on the track, but very little luck with developing 800 runners.  I don’t have any of those “jump out of the gym” athletes that you talk about. What types of workouts can I add and when should I add them in? I had the same problem until a few weeks ago Added speed work starting day 1 Prperation work/ lifting/ gym work Quick stairs/ Power stairs Plyos In one of your podcast, you said Alan Webb did not go to altitude but was getting similar results from his lifting. Can you explain this? His cardio was great Hormonal release from lifting similar to performance drugs One thing you talk about a lot is, after a workout or rep, you ask your runner to walk you through it. It is easy to talk about what happens on a bad rep, but what about ones that are “fine”? Do you dig deeper or take fine as an answer? Depends on the session All about the psychology of what is going on Are they engaged or on auto-pilot Recently you have talked about how you are spending more time on form and mechanics. Can you talk to us about what you have learned, what you focus on and where should we be going to help educate ourselves on this? Form/mechanics have become more of a focus As a younger coach was more about getting the work in, do more When I hit a roadblock I had to look at different strategies Easier to control from top/arms down Arms like slingshots at acute angle Transitions down to legs Resources High Performance West Jonathan Marcus on Twitter Marcus from Episode 40  

Alan Webbs 10 year anniversary of his American Record in the Mile. Docs is out of town so Farley and Joanna lead the in studio discussion – except for the part where Docs applauds Strava and talks about his race in Tahoe. Its hard to explain, you will just have to listen. We are joined in studio by the American record holder in the mile, Alan Webb. It is exactly 10 years since he set the record. His younger brother Chris tags along too. We talk about Alans life after professional running. His new business, Elite Onsite Fleet Services. Next we cover the fact that he was also the best miler ever in High School and all the pressure that came along with that. There is a brother therapy session, we talk about Alan becoming a professional and some of the ups and downs of his career. We recap the mile that broke Steve Scott's 25 year old record – the record that has stood for 10 years now. Finally, we play some Alan Webb trivia to see if he can name his top 5 races of all time. Farley and Joanna do some promotion of next weeks show, and Farley puts in a Easter Egg for the first time of any of the shows he has edited.

Ep 115 - (Alan Webb)

Drew Hunter - In episode 31 of the Final Surge podcast we welcome professional runner Drew Hunter. Many consider Drew the best American high school runner since Alan Webb. Drew turned down the opportunity to run at Oregon and instead signed a deal with Adidas to turn pro. We talk to Drew about what went into that decision-making process, how the new lifestyle is treating him and we break down a week of workouts. The first couple of questions there was a few audio issues with his phone, but it cleared up. I hope you enjoy this episode as much as I enjoyed doing it. So let’s start at the beginning, when did you get your start running? Before that mile in 8th grade had you ever run before or was that really your first time? How fast was your mile in 8th grade? When was it that it struck you, hey I may be pretty good at this and have a future. We talked to your coach Tom Schwartz in Episode 12 about you going pro. You had said you were going to head off to Oregon, but then you decided to take another direction, can you tell us what went into that decision making process? So what are your plans for college? You had ended your high school career with Lyme disease, you feel most of the way back or are you fully recovered from that now? You signed with Adidas, but not really a team One of the tough parts about going pro right away is you lose that team aspect. How has that change been for you? Your coach is across the country and you have no team, have you found any running buddies? So how has your training changed since you turned pro? Everyone who ran in high school knows the drill. You are in school all day, then you get in your running and strength work, you spend a couple hours on homework and by the time you realize it, it is time for bed and to get started all over again. Now, your job is a runner. So what does a day look like now that this is your job? What's been the biggest challenge on or off the track for your transition to a pro? Made your debut Sir Walter Mile last August, what was it like lining up on the line as a pro runner for the first time and not against high school kids your age did it feel different? How is it working with Adidas knowing they are paying you, but at the same time knowing you are younger and not quite there yet. Do you feel any pressure? This weekend you ran another sub 4-minute mile at The Armory to win the Men’s 1 Mile Elite race during the New Balance Games. Is this where you see your career focusing on in the next few years the 1500/mile? Let's talk about that training. Listeners love to hear training talk. Can you walk us through some training, the types of workouts you do, paces you run them in and such? How are you communicating with Tom on these workouts? What is your next race you have on the calendar? What is the plan for outdoor season? Did you set any goals for this year? Where do you see yourself in 5yrs? I know your mom is a high school track coach. If she incited So what advice do you have for young high school runners who may be just getting started in the sport of track? Rapid Fire... 5 questions in under 1 minute Favorite running book? - Born To Run Current trainers you are wearing? - Adidas Supernova Glide Favorite race? - Mile Favorite recovery meal or recovery drink? - Chocolate Protein Drink Your favorite workout - Hill Repeats And because Francis Garcia was so passionate about asking questions on Twitter, we have a few bonus questions for you: If you could remove one sport from the Olympics what gets cut. Taco Bell or Del Taco Drew on Twitter Drew on Instagram

Coach of Loudon Valley in Virginia. Drew Hunters mom. Her and her husband Marc coach the team. Took over cross country program in 2014 so going into third year. Never had a state title in 50 years of school, won last year and second on girls side. School about 1200, have 120 kids now on team. We know you as a successful coach and the mother of some successful runners. How did you get started in running? You mentioned you used to be high intensity, low mileage. When did that change? You had a lot of success as a masters runner, tell us about your achievements with this training. You took over the XC program at Loudon Valley in 2014. What lead you to wanting to get into coaching?  How was it taking over with Drew on the team, was he on board with it? You took over a program and turned it around quickly, what were some of the things you changed when you took over the program? One of the things we are seeing from doing this podcast, in people taking over programs you are getting a good bump in the number of kids coming out, tell us about your numbers? 120 kids is a lot to deal with, can you tell us how you structure your workouts with that many kids? Last year your boys won the first ever state title for the school and the girls were second at state. For those wondering if all that success was just because of Drew you opened this year at Great meadows invitational which had 28 teams this year your boys won and to compare that you were a distant third last year. Walk us through what your team did this summer to get ready to defend the title. What type of mileage did your boys and girls get up to over the summer? Can you walk us through what a typical week may look like? Were you happy with your Great American meet results from last week? When you are #1 in the state, you have your eyes on the Nike Regional meet, how do you structure training for what will hopefully be a long season. You mentioned critical velocity, can you explain it a little bit as it is the backbone of your training plan? You mention you are doing them most of the year, what is changing, is it volume or duration? And what does your add on speed look like? Do you run CV workouts on a track or a course? So Drew decided to not run at college and turn pro, what is he up to right now? Talk about how Adidas has handled the decision for him to go pro and how they are supporting him. Going forward will he remain with Tom Schwartz and maintain the same coach? You coached Alan Webb at one point and remained friends with him. He has served as a mentor with Drew. Was he an influence at all in making this decision? When you were working with Alan and Drew, what was the moment you knew they would be really good? Having 120 kids on the team is a lot. And then you have 9 of your own kids. How do you work on that time balance? Where do you see Drew’s future, more of 800-1500 or more 15/5k?

The legendary Alan Webb joins Chris and Josh to reflect on his career, which includes an incredible amount of highlights. Alan is the American Record Holder in the mile, running 3:46.9 in 2007. He is arguably one of the biggest stars the sport of track & field has ever seen in the United States after … Continue reading Episode 14 – Alan Webb

I have been thinking for a while that it is time to change it up. I loved the idea of having panel of experts on at the same time, I just needed a topic that would allow it. Recently on my personal blog, I wrote about why runners need to cross train, even if they are not injured, and it got me thinking about cross training more and more. Until recently I was scared to cross train, I thought I was too good to cross train, and I associated injury with cross training. We hea [...]

Alan Webb and Sarah Jane Bradley, organizers of the Open Master’s community (openmasters.org), talk with host Blake Boles about designing meaningful and affordable alternatives to traditional master’s degree programs and the stories of those who have done it.

Dathan Ritzenhein is a three-time Olympian who is working hard to make his fourth Olympic team in 2016.  Prior to becoming one of the best professional runners in the U.S. and in the world (with a marathon best of 2:07:47 and a half-marathon best of 60:00) he won both the Footlocker and NCAA titles.    He twice won the Footlocker Cross Country Championships in high school, beating Alan Webb and Ryan Hall his senior year.  In 2003, he won the NCAA Division I Championship in a brutal dual with Ryan Hall.  

Author, and former Princeton All-American runner, Chris Lear discusses the inspiration, motivation, and process behind writing the books Running With The Buffaloes and Sub 4:00. Chris also discusses the conclusion of Alan Webb’s remarkable professional running career.